Introduction to Cross Over Symmetry and Presses

By: Giovanni Curcio

 

 

“You’re doing it wrong.” I say this time.

Coach Abdul is attempting to wrap my hand in athletic tape “boxer style” due to a ripped callous from an unrelated incident involving the Grotto Rock Climbing Gym.

Lesson learned though: always, always chalk your hands, folks.

“Here. Close enough.” My coach remarks and leads me to the rig. Strapped tightly around the iron bars are a series of scrunched bands with colored handles.

I look over the equipment, puzzled.

“I thought the point of CrossFit was to lift heavy things.” I shrug, “Not play with stretchy rope.”

“Wrong. First and foremost, CrossFit is all about emphasizing good position and strength.” he pauses, “And yes. Lifting heavy things.”

He motions me over, and reluctantly, I approach the rig.

What fresh Hell is this? I wonder as he positions me a good distance away and hands me a pair of yellow-striped handles.

“This is called Cross Over Symmetry,” he begins as I play around with the resistance of the bands, “it’s designed to increase and strengthen scapular retraction.”

I look to him incredulously.

“It makes your shoulder blades stronger.” He clarifies with a hint of annoyance, “Aren’t you a writer? I thought big words are your thing.”

“Fair enough.” I note and pull the bands back, “So what do my shoulder blades have to do with CrossFit? Isn’t it more about your legs and back? You know…’all of the squats’, as you put it last time.”

Coach Abdul helps guide my arms into a “T” and makes minor adjustments to my form as I draw back and make use of my shoulder blades by “pinching” them together.

“CrossFit is about using all of your muscles in the most efficient, linear fashion,” he explains with surprising eloquence as I proceed with additional repetitions, “stop thinking of isolating muscle groups – when you get to the presses and the snatches, you’ll see that it’s about all of your muscles firing in a smooth sequence. Or better yet, you’ll feel it.”

“And my shoulder blades are important because…?” I raise a brow.

“Your scapula is pivotal to energy transfer.” Coach Abdul motions with his own arm and rotates it in profile, “It’s the weakest link in the kinetic chain, and it’s frequently overlooked. This exercise emphasizes good position and strength, and will help warm up your scapular muscles for what’s next.”

“So what’s next?”

“One thing at a time, grasshopper.”

After Coach Abdul walks me through a variety of alternate Cross Over Symmetry warm-ups, he walks us over to the whiteboard.

“Shoulder press, push press, push jerk…split jerk…” I trail off, “Are these real names? I feel like you’re just making some of these up.”

“Believe me, I am not.” He smirks and positions himself beneath the bar suspended at shoulder height. “First things first, we’re going to learn etiquette. Always start facing the board,” he tucks in his arms and jets his elbows out while cradling the bar with the meat of his palms, “this is called loading the shelf.”

Coach Abdul lifts the bar with casual ease and rests it along his collarbone and shoulders. “This is your shelf.” He bounces on his heels, “This is home. This is neutral. It’ll feel weird at first, but the idea is to get comfortable like this first. Remember: the bar is your friend. You’ll need to get used to the feel of it in a proper resting position before you start.”

It takes a few tries, and some minor adjustments, but eventually I get the hang of it.

“Okay. So, now that you’re comfortable here, I want you to imagine a straight line upwards as you raise it overhead. As straight as can be.”

I raise my bar slightly, and it catches the tip of my chin. So naturally, I move my arms around my head and extend my arms.

“You notice a problem?” he asks.

“Yeah. I can’t make a straight line. My head’s in the way.”

“Exactly.” Coach Abdul shoots me an approving nod as he steps into profile to demonstrate what I did – compensation by adjusting my arms forward. “When you’re not going in a straight line, you’re not aligning your body in its most efficient form, and you’re not taking advantage of proper stacking. Doing this,” he shows the incorrect method a couple more times, “isn’t an effective use of your muscles, will tire you out faster, and most likely get you hurt in the long run.”

“So how do I make a straight line with my head in the way?” I ask.

“Easy: get your head out of the way.” Coach Abdul motions once more, this time he cranes his head back as he raises the bar in a smooth, linear fashion. “Move your head around the bar, not the bar around your head.”

Right. Simple. Duh.

“This is called making an ugly face.” He remarks as he distorts his facial expression in an exaggerated manner, “And trust me when I say this, when you’re going full speed with a few plates in tow, you’re going to need to remember to make an ugly face before you lift overhead. Or you’re going to shatter your own jaw.”

Ah. Pleasant.

“Also, when you’re raising the bar, make sure to keep your core tight. No mashed potatoes.” He adds.

“…no mashed potatoes…?” I practice making an “ugly face” as I lift the bar overheard, “…you’re seriously just making things up as we go, aren’t you?”

Coach Abdul, clearly amused with himself, sets his bar down and laughs, “What are you going to remember the next time you come in and do this with real weights? Keep your core tight and crane your neck – or make an ugly face and no mashed potatoes? Be honest.”

Well, shit. He’s got me there.

“Alright, I get it…” I chuckle to myself as I repeat the endearing words of my would-be sensei.

Bar on the shelf…

No mashed potatoes…

Make an ugly face…

And repeat.

“Good. Now for the push press.” He grins impishly, “Time to squeeze the peanut.”

 

…what?