The workout movement CrossFit has exploded in recent years and with good reason…this program rocks at getting athletes into great shape. Unfortunately the intense workouts and complexity of some of the exercises performed may increase the risk of overuse injuries in CrossFit athletes.
I was recently introduced to the Face Pull Y-Press, which I quickly fell in love with (click the link or see video below for demonstration). During one of my recent CrossFit workouts, I realized this may be the best accessory and injury prevention exercise out there for CrossFitters. Let me explain why I think this exercise is so good:
As I’ve already mentioned, injuries can be common in CrossFit. Some injuries I’ve seen in CrossFit athletes recently include shoulder impingement syndrome and glenoid labrum pathologies. What are two of the best ways to treat and prevent shoulder injuries? Strengthening the rotator cuff and scapular stabilizers, which the Face Pull Y-Press does very well.
From the performance perspective, think of the top position of many exercises used in CrossFit such as snatches, military press, overhead squats/lunges/holds, and jerk movements. With these overhead exercises, stability of the weight overhead comes from a coordinated co-contraction of the pecs and lats which can pull the weight forward and the muscles of the posterior upper back which pull the weight back. If you’ve ever watched athletes perform a snatch and fail you’ll see that more times than not they fail with the weight falling forward. This is because the weaker of the two forces in the overhead stability equation is that of the posterior upper back muscles (rhomboids, traps, posterior delts, rotator cuff muscles). The Face Pull Y-Press is fantastic at targeting these muscles and as you can see, has the near the same shoulder position as the exercises mentioned earlier.
So, if you’re looking to kill two birds with one stone and address potential injuries while improving your performance then give the Face Pull Y-Press a try! Be sure to subscribe to my website for other great CrossFit accessory exercises to come.
Here is Chris Melton’s version of the FPYP with a cable stack instead of rings: http://www.youtube.com/watch?v=_o_cSKD35Gs