Stoh: Shoulders to Overhead, a very complete press

Are you looking to enhance the upper part of your body? If you are a beginner in the world of CrossFit, You should know that the exercise of crossfit Shoulders to Overhead It will help you develop your muscles, in addition to increasing your strength and resistance. You are surely thinking "another term Rarite that crossfiteros use ”, however, these types of exercises are nothing more than lifting weight above the head on the shoulders, the initial position. You can also choose to make a Push Jerk, a Push Press, a Strict Press or a Split Jerk. Continue reading if you want to know What is a Shoulders to overhead, how it runs and what muscles develop.

What is Stoh?

The Shoulder to Overhead, also known with Stoh or S2oh acronym, translates into Spanish something like "exercise of shoulders over the head." As we have advanced at the beginning of this post, It consists of lifting a heavy object from the shoulders until it is above the head. To execute it, a Olympic bar with or without records, although you can do it with any heavy object such as dumbbells, a kettlebell, or a sack, among others. If you decide to perform the Shoulder to Overhead with dumbbells or with a kettlebell, for example, keep in mind that, when using one or two hands, Exercise will require greater strength and balance to maintain stability, since it can be decompensated. Surely in the daily wods of your box see Stoh or any of its variants, in any case, if you have any questions or question, you can always go to your coach to guide you At all times.

How to make a shrouders to overhead

Next, we explain to you How to do the To Overhead Shoulders with Push Press, with the Olympic bar, although if you prefer you can opt for another type of weight or any other movement of those previously named. Steps to follow:

Place the feet in the initial position, that is, separated at the height of the hips and with the hands placed in the bar at a slightly wider height than the width of the shoulders.
Next, you must place the bar at shoulder height, "rack" position, with the elbows slightly placed in front of the bar.
Incline slightly hip back And the knees, squeeze the abdomen and keep your back straight.
When you placed yourself, pushing the bar up and completely extend your arms, legs and knees. Squeeze gluteus and abdomen.
Lower the bar to the initial position and repeat.

If you decide to do the To Overhead Shoulds with shoulder thrust movements such as the Push Jerk, he Split Jerk or the Push Press, it is recommended that be done with greater weight load, but keep in mind that this will mean more weight in the legs. In the following video, You can see in detail the technique to run a Stoh with Push Press:

What muscles are working when you run a Stoh?

The to overhead shrouders is an exercise that serves to reinforce, above all, the upper body. These are the main muscles that work:

Trapeze
Deltoid
Biceps
Triceps
Pectoral
Forearms
Dorsal muscles

Shoulders to Overhead: Variations In this video you can see the Different ways to perform a to overhead shrouts With an Olympic bar. As we mentioned earlier, although it may seem a simple exercise, it has many variations.

✅ Stoh with dumbbells

Although we talk about an exercise of CrossFit which is usually done in a box, You may not have the necessary equipment. We can make an alternative version of the Shoulder to Overhead with a pair of dumbbells. Simply place the dumbbells on the shoulders and you can execute the different variations of this exercise. If you still do not feel comfortable with the bar, start with the dumbbells can be a great option.

✅ Variation with kettlebell

In addition to dumbbells, you can make a Stoh with kettlebells. In this case you have to pay attention to the grip and position, since when performing 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 does not hold the kettlebell.

With the aim of avoiding injuries during your workouts, it is best to do with extra protection, such as sports kneelets, wristbands, weighed belts either Grips.