UPPER-BODY MOVEMENTS

In our Strength Training System, most exercises that are being considered for a specific program will be placed into one of three general movement categories. Upper Body Movements involve rotation of the shoulder joint, elbow flexion and extension. These exercises will increase strength of the chest, upper back, traps, shoulder region, and arms. Typically, the movement patterns are either pulling or pushing in either a vertical or horizontal plane dependent upon body position.

OVERHEAD PRESS EXERCISES

Overhead Press Movements are an excellent way to improve both Upper Body and overall strength. Our Strength Training System will properly progress the athlete through various progressions to maximize strength, while also ensuring shoulder integrity and mobility, both critical for function and injury prevention.

Overhead Press: Half Kneel 1-Arm w/Anchor Bottoms-up

This movement is an Overhead Press variation which requires the use of a kettlebell held inverted. The grip strength required to stabilize the kettlebell also benefits shoulder joint integrity and strength. It does not require a lot of weight

• Begin from a Half Kneeling position, holding a KB in the front rack position. Palm facing your chest, shoulder pulled back and down.
• Working side knee is down.
• Hold the other KB at your side, arm straight. This will act as a counterbalance.
• As you press overhead, pull your elbow back, contracting your shoulder blade and lats to stabilize the back side of your shoulder.
• Press and extend your arm fully overhead, wrists straight, knuckles towards the ceiling
• Head position should be neutral.
• Squeeze your glutes and activate your core to maintain a spine neutral posture. Try not to lean forward, to either side or backward during the lift.
• Pause 2 sec and return to starting position
• Perform the number of reps prescribed and then switch sides.