The Dumbbell Shoulder to Overhead is a foundational CrossFit movement that includes any method of lifting dumbbells from the shoulders to full lockout overhead. Whether using a strict press, push press, push jerk, or split jerk, the goal remains the same: drive the dumbbells from the front rack to a solid, controlled overhead position. This movement is as functional as it is challenging—requiring coordination, balance, and explosive power to move efficiently through reps, especially under fatigue.
It is frequently programmed in CrossFit WODs because of its simplicity and scalability. Athletes can adapt their pressing technique based on fatigue, dumbbell weight, or workout format, which makes it incredibly practical. Whether you’re cycling reps in a metcon or working on heavier sets for strength, shoulder to overhead with dumbbells trains the kind of pressing mechanics that carry over to Olympic lifts, gymnastics, and day-to-day movement.
It also delivers a massive cardiovascular and muscular challenge when used in higher volumes, making it a staple for building both raw strength and metabolic capacity.
double dumbbell deadlift workout, dumbbell hang squat clean workout, dumbbell shoulder to overhead workout
2 rounds
21-15-9
Double DB deadlift
Double DB hang squat clean
Double DB shoulders to overhead
2 min pause
The primary movers in this lift are the shoulders—specifically the deltoids—which do most of the pressing work regardless of the variation used. The triceps assist in locking out the elbows at the top, while the upper chest contributes to stabilizing and driving the weight away from the torso.
If you're using a push press or jerk, the legs play a vital role. The quadriceps and glutes initiate the drive from the dip, transferring power from the floor through the torso and into the arms. The calves also contribute in the extension phase, especially during high-speed reps. Throughout the movement, the traps and upper back remain active to support the dumbbells and guide them into a stable, stacked finish.
Just as importantly, the core is constantly engaged. The abdominals and obliques brace the spine to prevent hyperextension or lean-back during the press. Without a strong midline, the lift becomes unstable and inefficient, especially when the dumbbells are moving at speed or under fatigue.
Begin by bringing two dumbbells to the front rack position. Your elbows should be slightly in front of the dumbbells, wrists neutral, and core engaged. Your feet should be about shoulder-width apart to create a stable base. From here, choose the method that suits your intent:
If using a strict press, maintain a locked-in torso and drive the dumbbells overhead using just the shoulders and arms, without dipping the legs. This builds strict pressing strength but limits how heavy you can go.
If using a push press, initiate the lift with a quick dip and drive of the legs, transferring that momentum upward and finishing with a strong press to full lockout.
For heavier loads or faster cycling, you can choose a push jerk, where you dip and drive through the legs, then quickly re-dip under the dumbbells to catch them overhead with bent knees before standing to full extension. This allows for more efficient lifting under load or fatigue.
Regardless of the technique, each rep ends with the dumbbells fully locked out overhead, arms straight, biceps close to the ears, and your body in a stacked position from heels to wrists. Lower the dumbbells carefully back to the shoulders before starting the next rep.
Dumbbell shoulder to overhead training works exceptionally well. It teaches your body to produce, transfer, and stabilize force—all while maintaining posture and control under pressure. The lift enhances your ability to press overhead with precision, strengthens every muscle involved in reaching and holding weight above the head, and reinforces the importance of core engagement in all functional movement.
From a CrossFit standpoint, it’s an essential movement that appears in everything from Open workouts to class programming. It improves shoulder mechanics for Olympic lifts, strengthens your arms for handstand push-ups and wall balls, and builds coordination and speed for competitive cycling of dumbbells.
If you want to press stronger, move better, and increase your overhead efficiency across the board, the dumbbell shoulder to overhead is a movement you can’t afford to skip.
The dumbbell shoulder to overhead is a highly efficient way to build strength, coordination, and upper-body endurance. It allows athletes to lift more than they could with a strict press alone, and it teaches the body how to generate force through multiple joints—a skill that translates directly to Olympic lifting, sports, and even real-life tasks like hoisting loads overhead.
Using dumbbells, rather than a barbell, offers additional benefits. Each arm must stabilize and press independently, which improves muscular balance, highlights asymmetries, and activates stabilizing muscles in the shoulders and core. This makes the movement not only safer for the shoulders but also more effective for developing long-term durability and control.
It’s also a conditioning powerhouse. When performed in high-rep sets or paired with bodyweight movements like burpees or pull-ups, the shoulder to overhead becomes a full-body test of stamina, posture, and willpower. And because it can be done with a variety of techniques, it remains adaptable for beginners and elite athletes alike.
