Excellent Exercises to Build Overhead Stability for CrossFit Athletes

Overhead stability is a vital component of fitness for all CrossFit Athletes. Check out Tia Clair Toomey demonstrating what solid overhead stability looks like.

 

Working on my OHS!!!! I hope everyone is having a lovely weekend? @roguefitness @reebokau @xendurance @jaw_global #crossfit #weekendworkout #bebetterthanyesterday #enjoythejourney

A post shared by Tia-Clair Toomey (@tiaclair1) on Feb 17, 2017 at 10:02pm PST

And here is one of the drills that she uses to build this overhead stability:

OVERHEAD STABILITY EXERCISE FROM TIA CLAIR TOOMEY

“I am working on my stability by challenging my rotator cuff muscles and scapulothoracic joints. Great exercise for injury prevention and strengthening. Give it a try.” Tia Clair Toomey

 

I am working on my stability by challenging my rotator cuff muscles and scapulothoracic joints. Great exercise for injury prevention and strengthening. Give it a try. — — —— — —— — —— — — #5daysuntilchristmas #crossfit #weightlifting

A post shared by Tia-Clair Toomey (@tiaclair1) on Dec 19, 2016 at 3:26pm PST

Improve Your Overhead Squat

BARBELL SIDE BENDS

“Finishing a good session with some accessory work: 100 unbroken side bends. This made me sore for three days. The Chinese weightlifters use side bend variations to improve the stability of the split jerk. The split position is much more demanding for your lateral stability and balance than a parallel foot position which can make this kind of work beneficial.” Erik Lau Kelner

 

@jacdah and @gabimiga finishing a good session with some accessory work: 100 unbroken side bends. This made me sore for three days. The Chinese weightlifters use side bend variations to improve the stability of the split jerk. The split position is much more demanding for your lateral stability and balance than a parallel foot position which can make this kind of work beneficial. #weightlifting101 #europeiscoming #nofuckingslack #sidebends @theprogrm

A post shared by Weightlifting101 (@weightlifting_101) on Feb 5, 2017 at 10:32pm PST

Check out this article to get better at the split Jerk

5 Training Techniques to Improve your Split Jerk

SHOULDER STABILITY AND SCAPULAR MOBILITY EXERCISES

Scapular Health: 4 Banded Mobility Exercises to Bulletproof Your Shoulders

SNATCH GRIP BEHIND THE NECK THRUSTERS

These can be used in both warm ups and workouts, and are a great (read brutal) alternative to regular thrusters if you want to mix things up.

 

Snatch Grip Behind The Neck Thrusters. Great for warm-up and nasty in workouts. #weightlifting101 #europeiscoming @theprogrm

A post shared by Weightlifting101 (@weightlifting_101) on Sep 21, 2016 at 8:50pm PDT

Enjoy WODs with Thusters? Try these:

6 Killer Crossfit Workouts involving Thrusters

SNATCH BALANCE

A good target to aim for is 105 – 110 % of your snatch 1rm.

5 Training Tips to Improve your Snatch Technique

WIDE STANCE OVERHEAD SQUAT

 

Barbell Mobility goals on a Monday morning. Here is @gabimiga warming up with wide stance, narrow grip 1,5 overhead squats. #weightlifting101 #europeiscoming #barbellmobility @theprogrm

A post shared by Weightlifting101 (@weightlifting_101) on Nov 6, 2016 at 9:38pm PST

OVERHEAD STABILITY WITH CAMILLE LEBLANC BAZINET

Designed for the handstand hold, this is also tremendously useful for building overhead stability and strength.

If you want to get better at handstand walks, try this:

The 5 Step Progression for Handstand Walks that actually Works