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The Shoulder-to-Overhead is an upper-body vertical pushing movement designed to get load from the shoulders to the overhead position in the most efficient way possible. The athlete can choose to perform a Strict Press, a Push Press, a Push Jerk, or a Split Jerk. In a workouts, athlete may choose the movement that will allow them get the movement overhead as efficiently and effectively as possible for that workout.

Set-Up: Start with the feet at a hip-width stance. Place hands on the barbell just outside the shoulders. Bring the barbell to the front rack position with the elbows just slightly in front of the bar. Get a full grip on the bar.

Execution: Brace the core. Press the bar overhead using either a Strict Press, Push Press, Push Jerk, or Split Jerk movement. The bar moves over the middle of the feet. To finish the movement, complete at full arm, leg and hip extension.

Points of Performance: To get a “good rep,” ensure the following:
– The bar starts in the front rack position with the elbows slightly in front of the bar
– The arms lock out overhead with the barbell over the middle of the feet and the legs/hips fully extended

Pro-Tip: For speed, try barbell cycling during the Shoulder-to-Overheads: As the bar descends from the overhead position back to the front rack position, re-dip the legs before the bar hits the shoulders. Then, the legs are already in the right position to drive the bar back overhead quickly. Athlete beware: Barbell cycling will be faster, but it will also significantly speed up your heart rate.

Shoulder-to-Overhead Demos

The Overhead Squat
How to do a Shoulder to Overhead for the Lurong Challenge Series
Shoulder To Overhead (STO)