Transfer

Shoulder Press 3-3-3-3-3-3-3

During the few months I was rehabbing, I used the slow lifts (Deadlift, Back Squat, Shoulder Press) and some key gymnastic fundamentals (hollow position, tight butt, tripod positioning) as the core of my programming.  What I found was that the gymnastic centered practice transferred significantly to the slow lifts even though improvement in the slow lifts was not my intended aim.

  During the shoulder press, set up as if you’re doing the tripod handstand push up, tighten the body as if you’re doing a hollow rock, and marvel as the weight flies overhead.

Inflexibility in the shoulder compromises stable finishing position in the overhead lockout even with active shoulders. Regular mobility work and overhead activity will mitigate this problem.