Exercises You Should Be Doing: Kneeling Overhead Press to Standing
Quick Update: 1. I want to first thank everyone who chimed in on yesterday’s post (as well as sent me personal emails) offering their advice this whole car buying process I’m going through. I’m not one for confrontation, so the whole idea of walking into a car dealership to negotiate a price makes me a bit skittish.
It’s funny: ask me to deadlift 500+ lbs, I won’t bat an eye. I’ll crush, and then some. Ask me to sit down with a salesmen and negotiate paint trim, I’ll start hyperventilating into a brown paper bag.
Anyways, to make this short – because I know people don’t visit this site to listen to me talk about buying a car – after several people suggested I do so, I logged onto FightingChance.com and decided to ask for their help during this process. Outside of actually handing me a Lightsaber, these guys are going to arm me with all tools I’ll need to get the right price for the car I’m looking for. Thanks again everyone!
2. As many of you know, I’ve been banged up as of late dealing with some lower back issues, and it’s only been within the past few weeks that I’ve been able to train with any ounce of intensity. My Canadien half-brother, Dean Somerset, has been helping me out with some programming the past few weeks, and I couldn’t be happier with my progress.
A few weeks ago sucking my thumb would make me wince. Yesterday I was able able to work up to a 315 lb deadlift with an additional 150 lbs of chain weight for sets of five.
While I still have a ways to go, I just want to send a huge debt of gratitude towards Dean and to note to everyone reading that, more often than not, it’s about what you NEED to do and not necessarily what you WANT to do that’s going to get you better.
Which is as good of a time as any to discuss today’s exercise you should be doing:
Kneeling Overhead Press to Standing
Who Did I Steal It From: Dean.
What Does It Do: the question should really be: what DOESN’T it work?
For me this exercise is challenging because I don’t have great active t-spine extension, which wreaks havoc down the kinetic chain – especially as it relates to hip extension and not compensating with HYPERextension.
In this case I’m able to work on my t-spine extension (going overhead) while trying my best to control my lumbo-pelvic-hip area so as to not compensate with any shimmying, shaking, or lateral shifting from side to side.
Digging a little deeper, we can see a other benefits as well:
1. There’s a definite anti-extension/anti-lateral flexion component for the core.
2. Obviously we’re working some overhead pressing into the mix (while I keep me arms extended throughout, you could just as easily “tweak” the exercise to press in the kneeling position on every repetition).
3. Assuming one is “packing” their shoulders appropriately (not shrugging), this is a fantastic exercise to work scapular stability.
4. In addition, there’s a significant hip stability (and mobility for that matter) component compounded with a fairly challenging single leg strengthening component as well.
Key Coaching Cues: I’m telling you right now this exercise is humbling, so don’t go playing a hero and think you’re going to be crushing this exercise with 50 lb DBs over your head. If you do, you suck, and really hate you.
Start conservative – say, 10-20 lb DBs – and be sure to “set” your scapulae so that you’re not actively pressing the weight throughout the entire movement. Too, it’s IMPERATIVE that you DO NOT compensate with any lateral shifting or hyperextending of the hips/pelvis in any way. Tighten your core – or brace (whatever term works for you) – and try to stay as stiff as possible throughout the duration of the set.
In particular, on the descent, try not to allow your butt to stick out as you go back into the kneeling position. This is going to be a real challenge for many reading – so again, start conservative with the weight!
I’ve been implementing this exercise into a lot of my own client’s programs, and I prefer to perform these for sets of 3-5 reps/per side, with a 30s-60s rest in between left and right sides, possibly even pairing this with another exercise in such a way:
– 5 reps on the RIGHT leg.
– 8-10 push-ups (grip is going to be a factor here, so if you’re going to pair this exercise with something, you’re best to use an exercise that won’t require a lot of grip).
– 5 reps on the LEFT leg.
And there you go. Try it out today, and let me know what you think!
Comments for This Entry
7 Strength Moves > 5 Yoga Poses « Harold Gibbons[...] contexts. Below you’ll see a basic two handed waiters walk, and I’ve added the Kneeling Overhead Press to Standing, which is Tony Gentilcore’s blog post for the day; great timing this [...]
July 10, 2012 at 2:05 pm |
Jason G3Excellent post Tony! Glad to see your back among the living...Killing the Deadlift.
July 10, 2012 at 2:14 pm |
TonyGentilcoreThanks Jason. It's still not 100%, but it's FAR better than what it was a few weeks ago.
July 11, 2012 at 7:02 am |
RhiartiYou had me at "this exercise is humbling..." Don't know why so many of my favourite exercises have been accompanied by those words of warning! You weren't kidding, either - duly dropped to 10lb DBs and barely made it through the last few reps. Fun times! Excellent post as always, and SO good to hear your back's on the mend.
July 10, 2012 at 2:45 pm |
TonyGentilcoreThanks Rhiarti - I guess in a way, we fitness nuts are masochists by nature.....;O)
July 11, 2012 at 7:02 am |
Joegreat exercise. I have some trouble on my left side doing turkish getups. My left rib flares, and I get some slight lateral shift. This can be a great tool to help that left side get into gear. I am also adding cross-over farmer walks. Should help that rib flare when my hands are loaded over my head.
July 11, 2012 at 6:18 am |
TonyGentilcoreDefinitely! Glad you liked it Joe.
July 11, 2012 at 7:05 am |
SeanGreat exercise Tony/Dean! I second what Joe had added about how this can help w/ TGU's. Thanks for this one guys!
July 11, 2012 at 6:38 am |
Allielove this exercise. reminds me of a turkish get up!
July 12, 2012 at 11:38 am |
AdamHey Tony, thanks for posting this exercise. If you have time, I have a quick question. Lets say I am working the left side and I have to shift my weight slightly to right knee/side in order to clear the left leg and foot. If I don't do this, I feel my left drag on the floor when putting it forward. What sort of hip mobility limitation would you suspect given this scenario? Thanks!
July 14, 2012 at 3:54 pm |
Kimberly MillsPut these into my workout this morning. Definitely challenging, but I LOVED IT!!!!
July 15, 2012 at 3:13 pm |
MoTony, you cannot "pack" your shoulder during an overhead motion. Read the first paragraph in this article: http://startingstrength.com/articles/active_hip_2_rippetoe.pdf You SHOULD be shrugging at the top of an overhead press. Try packing your shoulder while your arms are down, then bringing them overhead while your shoulders are packed. Not physically possible. Even MRobertson mentions in one of his overhead press articles: "You also need quality upward rotation of the scapulae. The upper traps, lower traps, and serratus anterior all play a role in promoting upward rotation." Upward rotation to me seems like the opposite of the "shoulder pack" cue. At the very least, maybe you mean something else, but packing the shoulder might not be the right cue because that tells me "depress the shoulders" and bring lower traps into play. But what do I know, I'm 17.
July 16, 2012 at 2:10 pm |
OoogBoogaWhat do you know?Nothing, if all you can do is cut n paste somebody elses knowledge without appreciating that the context is different. This is not an OHP and the shoulders remain unpacked for the reasons described. Read it again, properly, while you sit quietly at the back of the class.
December 12, 2013 at 10:13 am |
Top Good Reads of the Week: Edition 6 | LaVack Fitness[...] Conquer – Patrick Ward There’s a Time and Place for Everything. – Tony Gentilcore EYSBD: Kneeling Overhead Press to Standing – Tony Gentilcore Do You Use the F Word? – Martin Rooney Does Excessive Sitting Shorten the Hip Flexors? [...]
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Take THAT Sandy! | I Train Therefore I Eat.[...] For Overhead KB Kneel-to-Stand – Watch Here [...]
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