Overview The shoulder press—also known as strict press or overhead press—builds raw vertical pushing strength by driving a load from the shoulders to a locked‑out overhead position without leg assistance. It targets deltoids, triceps, and upper back while demanding rigid core control and balanced bar path—skills that carry into jerks, handstands, and everyday upper‑body resilience. How to Perform Anchor each rep to these phases: Set‑Up : Feet hip‑width, glutes and abs tight.

Overview The split jerk is the heaviest‑loading overhead lift in Olympic weightlifting. After a powerful leg drive, you split the feet front–back and drop the hips under the bar, securing it overhead with elbows locked before recovering to a stable stance. This movement converts maximal leg power into overhead stability, demanding precise timing, footwork, and mobility. CrossFit athletes leverage the split jerk for fast barbell cycling in workouts like ‘Grace,’ while weightli