Shoulder Archetypes and CrossFit Performance - Part 4: The Press

Welcome back for the final part of the four part series on shoulder archetypes in the CrossFit athlete!  I’m a Doctor of Physical Therapy that has been working and working out with the CrossFit community for the last five years. If you are a CrossFit athlete in the Wilmington, NC area, follow along to learn more about shoulder mobility requirements and drills to build healthy, pain free shoulders! 

Just a quick review: what is a shoulder archetype? An archetype put simply is the shape of your shoulder at the end position of a movement. The four shoulder archetypes are overhead, front rack, hang and press. In this post, we will do a deep dive of the press archetype.

The press archetype refers to the movement patterns involved in pressing exercises, such as bench press, push-ups, chest to bar pull ups, and not as obvious, but the finish position while rowing on the erg. These movements require a combination of upper body strength, stability, and optimal shoulder mobility, including full internal rotation and some shoulder extension.

In case you missed it in the last post, here is a great way to test if you have enough shoulder internal rotation: Laying on your back with your knees bent and feet on the ground, lift your hips into a bridge then interlace your hands behind your back. Lower down onto the floor. Can your shoulders maintain contact with the ground? If so, you pass this test! If your shoulders lift off the ground or tip forward, keep reading for mobility drills to improve your shoulder internal rotation. 

Shoulder extension is the motion as you extend your arm straight behind you. Normal range of motion about 45-60 degrees. Here is a great video to test your shoulder extension! Grab a friend to make sure you aren’t compensating by rotating your shoulder forward.

Importance of Shoulder Mobility for CrossFit Athletes:

• Achieving Full Range of Motion: Shoulder internal rotation and extension range of motion are essential during pressing movements. Insufficient mobility in these areas can lead to compensatory movements, reduced power output, and increased stress on other structures, potentially leading to injury.
• Optimal Technique and Efficiency: Good shoulder mobility enables CrossFit athletes to maintain proper form and technique during pressing movements. Adequate internal rotation and extension allows the scapula to move freely and maintain stability throughout the movement, promoting efficient force transfer and reducing the risk of compensation patterns.
• Injury Prevention: Insufficient shoulder mobility can increase the risk of shoulder impingement, rotator cuff strains, neck pain and other upper body injuries. By addressing limitations in shoulder range of motion, athletes can reduce the stress placed on the shoulder joint and surrounding structures, enhancing their resilience and longevity in CrossFit.

Here are my top 3 mobility drills to improve your press archetype:

1. Banded shoulder IR > extension CARS
2. Bicep smash
3. CTJ mobilization

After mobilizing, it’s time to strengthen your new range of motion. Here are my top 3 drills to strengthen your press shape:

1. Banded bench
2. Banded shoulder extension
3. Kettle bell arm bar + controlled internal/external rotation 

Thanks for reading! If you found this series helpful and want to learn more or have any questions about taking your training to the next level, follow us on instagram or send us a message @conquermovementpt .

In good health,

Dr. Eliza Cohen, PT, DPT, CPT, NTP 

Conquer Movement - Wilmington, NC