5 Shoulder-Friendly Modifications for Popular CrossFit Movements
CrossFit is known for its intensity and functional movements, but sometimes shoulder pain or limited mobility can get in the way. The good news? You don’t have to stop training! By making smart modifications, you can keep building strength and fitness while giving your shoulders the care they need. Here are five shoulder-friendly alternatives to common CrossFit exercises.
1. Overhead Press → Landmine Press
Why Modify: Overhead pressing can strain the shoulders, especially if you have mobility issues or pain.
Modification: The landmine press allows you to press at an angle, reducing strain on the shoulder joint while still working the deltoids and triceps.
How to Do It:
Secure a barbell in a landmine attachment or corner.
Hold the bar with one hand at shoulder height.
Press upward and slightly forward in a controlled motion
2. Kipping Pull-Ups → Ring Rows
Why Modify: Kipping can place significant stress on the shoulder joint, especially for those recovering from injury.
Modification: Ring rows provide a scalable, horizontal pulling movement that strengthens the back and shoulders without excessive joint strain.
How to Do It:
Set gymnastic rings at waist height.
Lean back with straight arms and a tight core.
Pull your chest to the rings, keeping your shoulders stable.
3. Snatch → Turkish Get-Up
Why Modify: The snatch involves a wide grip and an overhead position, which can be risky for those with shoulder pain or limited mobility. The Turkish Get-Up (TGU) is a controlled, full-body movement that strengthens shoulder stability, core, and overall mobility, making it a safer alternative.
Modification: The TGU focuses on building stability through slow, deliberate movements while keeping the shoulder in a safe, locked position.
How to Do It:
Lie on your back holding a kettlebell (or dumbbell) in one hand, with your arm fully extended.
Bend the knee on the same side as the kettlebell and plant your foot firmly on the ground.
Use your opposite arm and leg for support as you roll onto your elbow and then onto your hand.
Bridge your hips up, sweep the opposite leg through, and come to a kneeling position.
Stand up fully, keeping the kettlebell overhead.
Reverse the movement step by step to return to the starting position.
Why It Works:
Strengthens shoulder stability without dynamic overhead movement.
Improves core control, balance, and coordination.
Allows you to focus on precise, controlled motion, reducing the risk of injury.
4. Push-Ups → Incline Push-Ups or Wall Push-Ups
Why Modify: Traditional push-ups can strain the shoulders, especially if you lack proper control or stability.
Modification: By elevating your hands on a box, bench, or wall, you reduce the load on your shoulders while maintaining good form.
How to Do It:
Place your hands on an elevated surface, keeping your body straight.
Lower your chest to the surface, keeping elbows close to your body.
5. Barbell Overhead Squat → Goblet Squat
Why Modify: Overhead squats demand a high level of shoulder mobility and stability, which can be problematic for some athletes.
Modification: Goblet squats shift the focus to your legs and core while sparing your shoulders.
How to Do It:
Hold a kettlebell or dumbbell close to your chest.
Squat down, keeping your chest upright and weight centered.
Key Takeaways
Always listen to your body and avoid movements that cause pain.
Modifications are not "less than"—they’re a smarter way to train through challenges.
Pair these modifications with mobility and strengthening exercises to address underlying shoulder issues.
Need more help with shoulder pain or training tips? Contact Nordic Performance today to book an assessment!
