Barbell Front Raise – Overhead Stability in Crossfit Athletes

Overhead Stability in Crossfit Athletes

Overhead stability in crossfit athletes is vital in ensuring peak performance, efficient lifting and prevention of injury. The skills required in order to maximise overhead stability include anterior/posterior complex balance, humeral head stability, to maximise range of motion and force transfer, and intrinsic scapular stability.

Focus on anterior and posterior strength ensures optimal force loading throughout the shoulder joint. This works in combination with
strong humeral head stability which ensures even force distribution reducing risk of impingement injuries. Furthermore, intrinsic scapular stability maximises the force potential and muscle recruitment through the entirety of the movement to increase lift success.

Barbell Front Raise

Barbell front raise can be both used and adapted to develop a strong overhead position. It’s important to develop clavicular fibres of the pectoral and posterior deltoid in order to support the clavicle and improve scapular position. Teaching the body to engage musculature effectively overhead comes through improving scapular rhythm and strengthening the muscles that support the shoulder joint. Developing both scapular and clavicular control when moving into overhead exercises allows the shoulder to be stable overhead and prevents poor shoulder loading. This exercise specifically targets humeral head stability and anterior/posterior complex strength. It’s perfect for crossfit athletes working repetitively overhead to improve shoulder stability.

Common issues associated with overhead stability:

1. Humeral head instability resulting in rotator cuff pain, pain on the outside of the shoulder, dominance of the upper trapezius and ongoing neck pain. Most commonly exercises moving from your shoulder to an overhead position such as military press or split jerks will cause pain.

2. Weakness or poor balance in the anterior/posterior complex of the shoulder resulting in tightness in the pectoral, long head biceps, and anterior deltoid. Resulting in anterior impingement, tendinopathies and ongoing pain in the front of the shoulder. Exercises such as wall balls, push ups and rope climbs will commonly cause pain.

3. Poor intrinsic scapular stability resulting in poor shoulder range of motion and poor overhead stability. Most commonly exercises such as barbell snatches and kettlebell snatches will cause pain.

If you’re having difficulty with overhead movements and are looking for some help with stability development come and see us today!