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How to do a Strict Press (also known as a shoulder press) to increase your strength and improve your performance in CrossFit WODs.

Set up for Strict Press

  • Stand with heels underneath your hips, legs locked out
  • Hands outside the shoulder with a full grip, elbows slightly in front of the bar
  • Begin with the bar racked on the front on the shoulders, belly tight

Points of Performance for Strict Press

  • With a tight and rigid body, press the bar straight up while moving your head back and out of the way
  • Knees come to full lock out at the top
  • Arms come to full lockout overhead with the bar over the center of the body
  • Rep is completed when the elbows, hips, and knees are all fully locked out with the bar overhead

Tips and Tricks

  • Think about driving through your heels
  • Receive the bar when descending from overhead with a little give in the hips and knees to adsorb the shock