Week 3 of accessory work is boulder week!
This week we're killing two birds with one stone working on the Z Press. *If you haven't done this movement then start with lighter weight to get form and movement first because it works shoulders and forces you to activate your midline to keep an upright posture.
With a pair of dumbbells or kettlebells, set up with legs straight and the weight at your shoulders. Engage midline and press overhead, be sure not to lean back while your pressing. Catch yourself leaning back, lighten the weight a bit and work building that strength to move heavier weight. - with dumbbells it's not as challenging but can still get you working and sweating. Can do dual overhead press, alternating overhead press, as well keep tension on the muscles and alternate pressing keeping one hand overhead - kettlebells can be a bit more challenging since that weight isn't over the shoulders like dumbbells are. The upper back/scapula muscles are activated more with holding the front rack position. Be sure to pick a weight that maintains a good front rack without having elbows drop down and inside and having a rounded back. Again can perform same options as said with dumbbells. Want to make it a bit more challenging??? Hold the kettlebells upside down (bottoms up KB) and it adds in more shoulder/scapula control as well grip strength.
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