The “Crossfit Shoulder”

CrossFit has been a big part of my life for almost 10 years, and like many of you, I love the mix of strength, gymnastics, and conditioning it offers. But let’s be honest—CrossFit puts a serious load on our shoulders.

Ever taken a break for four weeks and thought, “Wait… is that what my traps are meant to feel like?”
Yeah, we’ve all been there.

So why does this happen?

CrossFit demands a lot from our shoulders—especially when we switch from gymnastics work (which targets our lats and rotator cuff) straight into heavy overhead lifting. If those gymnastics muscles get fatigued, they tighten up and stop our overhead lifting muscles from doing their job properly.

But there’s more to it…

Sometimes, our lats tighten up not because they’re tired but as a protective response. When we lack shoulder strength and stability, the body tries to protect itself by restricting range. The lats step in to limit overhead movement, which increases strain and can lead to shoulder issues.

We here at Reforge Physiotherapy call this the CrossFit Shoulder.

Finding the “Why”

The key to solving CrossFit shoulder issues is identifying why your lats are so tight in the first place:

• Are they restricting range to help stabilise your shoulder?

• Is it compensating for weakness in other areas?

Understanding the why is crucial because if you don’t fix the root cause, no amount of rolling, stretching, or band work will stop the tightness from coming back.

Need Help?

If you’re struggling with overhead movements, gymnastics, or general shoulder niggles, hit us up! We can help you get back to training pain-free.

Want to learn how to move well in gymnastics and overhead lifting? We’ve got some great coaches we can recommend—just reach out!