Shoulder injuries, can’t live with ’em… pass the beer nuts. (Norm… you know from Cheers… anyone? Moving on.) A recent article from Functional Movement Systems reminds us that “more than 1 in 3 people who participate in resistance training sustain a shoulder injury.” If you could get those kind of 1 in 3 odds at a table in Vegas you’d stop reading this and get to the casino toute suite. Unfortunately, these shoulder odds aren’t in our favor.
This topic is near and not so dear to me personally as I’ve been working on rehabbing a possible labrum tear shoulder problem for the better part of the past year. With most of the healing and corrective work done and an SFG II recert coming up soon, I was finally ready to get back into KB Military Pressing shape. I wasn’t anxious to risk another shoulder set back though. Before the injury, I was strong enough to press the KB that is one size bigger than my half bodyweight press requirement for SFG level II on both sides (40KG). After a long recovery form injury, I was still only able to get a 32KG overhead in a laborious, “struggle-y” fashion, on a good day.
- Increase upper body strength to be able to confidently perform a strict KB military press on both sides with the KB closest to one half bodyweight or heavier
- Maintain a favorable body composition (otherwise the weight requirement changes for the objective listed above!)
- Maintain conditioning standards to be able to perform 100 KB snatches in under five minutes with a 24KG (also a requirement for instructor recertification)
- Recently recovered from a shoulder injury
- Demanding work schedule
- Physically demanding job