Looking to enhance your upper body? If you are a beginner in the world of CrossFit, you should know that the Shoulder to Overhead CrossFit workout will help you develop your muscles and increase your strength and endurance. You're probably thinking "another weird term CrossFitters use," however, this type of exercise is nothing more than lifting weights overhead onto your shoulders, the starting position.
You can also choose to do a Push Jerk, a Push Press, a Strict Press, or a Split Jerk. Read on if you want to know what a Shoulder to Overhead is, how to do it properly, and what muscles you will develop.
What is STOH?
The Shoulder to Overhead, also known by the acronym STOH or S2OH is just that: an exercise lifting from your shoulders to over your head". As we mentioned at the beginning of this post, a STOH involves lifting a heavy object from your shoulders until it is above the head.
To perform it, you would normally use an Olympic barbell with or without discs, although you can do it with any heavy object such as dumbbells, a kettlebell, or a bag, among others. If you decide to perform the Shoulder to Overhead with dumbbells or a kettlebell, for example, keep in mind that, since you are using one or two hands, this exercise will require greater strength and balance to maintain stability, as it may be unbalanced.
You will probably read STOH or any of its variants in your box’s WODs; in any case, if you have any doubts or questions, you can always turn to your coach for guidance at any time.
How to perform a Shoulder to Overhead
Below is our explanation of how to do the Shoulder to Overhead with Push Press, with the Olympic bar, although, if you prefer, you can choose a different type of weight or any other of the above moves. Steps to follow:
- Place your feet in the starting position, that is, hip-width apart and with your hands on the bar at a height slightly wider than shoulder-width apart.
- Next, place the bar at shoulder height, rack position, with your elbows slightly in front of the bar.
- Slightly tilt your hips back and your knees, tighten your abdomen, and keep your back straight.
- When you have a good positioned, push the bar up and fully extend your arms, legs, and knees. Tighten your glutes and abdomen.
- Lower the bar to the starting position and repeat.
If you decide to do the Shoulders to Overhead with shoulder thrust movements such as the Push Jerk, the Split Jerk or the Push Press, we recommend you do it with a heavier weight load, but keep in mind that this will mean more weight on your legs. Watch the following video for a detailed explanation of the technique for a STOH with Push Press: Lunges:
What muscles are working when you perform a STOH?
The Shoulder to Overhead is an exercise that primarily strengthens the upper body. These are the main muscles you will work:
- Trapezius muscle
- Deltoids
- Biceps
- Triceps
- Pectoral muscles
- Forearms
- Dorsal muscles
Shoulder to Overhead: variations
In this video you can see the different ways to perform a Shoulder to Overhead with an Olympic bar. As mentioned above, this may seem like a straightforward exercise, but it has many variations.
✅ STOH with dumbbells
Although this is a CrossFit exercise that is usually performed in a Box, you may not have the necessary equipment. We can perform an alternative version of the Shoulder to Overhead with a pair of dumbbells. Simply place the dumbbells on your shoulders, and you can perform the different variations of this exercise. If you are not yet comfortable with the barbell, starting with dumbbells may be a great option.
✅ Variation with kettlebell
In addition to dumbbells, you can perform a STOH with kettlebells. In this case, you need to pay attention to the grip and position because, when you perform this exercise with a single weight, it is important not to pull the rest of the body. To maintain balance and coordination, you can extend the arm that is not holding the kettlebell. In order to avoid injuries during your workouts, it is advisable to wear extra protection, such as sports knee pads, wrist guards, weighted belts, or grips.
