MOVEMENT GUIDE Level 1 Training Guide

The Shoulder Press, continued

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THE SHOULDER PRESS

The shoulder press is foundational to all the overhead lifts. The key elements of this lift are a
neutral spine, straight bar path and correct overhead position.

1. SET-UP
„ Hip-width stance. „ Hands just outside
„ Elbows slightly in front of shoulders.
the bar. „ Full grip on the bar.
„ Bar rests on torso.

2. EXECUTION 3. FINISH
„ Spine neutral and legs extended. „ Bar moves over the middle „ Complete at full
„ Heels down. of the foot. arm extension. 
„ Shoulders push up into the bar.

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MOVEMENT GUIDE
The Shoulder Press, continued
THE SHOULDER PRESS COMMON FAULTS AND CORRECTIONS
FAULT:
„ Overextending the spine
with the ribs sticking out.
FAULT:
„ Bar finishes forward of
frontal plane.
Level 1 Training Guide
(A)
CORRECTIONS:
„ Have the athlete tighten the abdominals by pulling the rib
cage down (be sure to check the overhead position again
after this fix). (A)
„ Have the athlete use a slightly wider grip if needed, until
flexibility improves.
(B)
CORRECTIONS:
„ Cue the athlete to press up and pull back on the bar as it
travels overhead.
„ Use a tactile cue and gently push the bar back into the
correct position. (B)
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MOVEMENT GUIDE Level 1 Training Guide

The Shoulder Press, continued

FAULT: CORRECTION:
„ Elbows are bent or shoulders are not active. „ Cue “Press up!” and use a tactile cue to lock
out the elbows and push the shoulders up.

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MOVEMENT GUIDE Level 1 Training Guide

The Shoulder Press, continued

FAULT:
„ Bar arcs out around the face instead of moving straight up and following the frontal plane.

(C)

CORRECTIONS:
„ Cue the athlete to pull the head back and out of the way of the bar.
„ Check that elbows are not too low in the set-up.
„ Block the forward travel of the bar with another object, such as a piece of PVC. (C)

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