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Tying it All Together! In order for this “scapulohumeral rhythm” to work properly, you have to get the rest of the body lined up as well. The kneeling press is a great way to practice maintaining activated glutes, a neutral pelvis/spinal position, and neutral head position while strengthening one shoulder at a time. Do 5-20 SLOW, CONTROLLED reps on each side. Start with your WEAKER arm first. Use a very light weight at first. You can get a solid workout with 5lb’s while doing this!

Cues for this exercise:
Start in a kneeling position with your knee directly under the hip. Both knees should make a 90 degree angle.
Tuck your pelvis posterior and squeeze your glutes and lower abs.
Pull the ribs down into the belly to engage the upper abs.
Brace the core!
Pull your shoulder blades back and down without the ribs popping up.
Retract the head straight back.
Now, follow yesterday’s cueing and retract the blade down and back as your press the weight overhead. Lock out the elbow.

Groove these motions! Don’t just practice this in the gym, use this technique when you reach for a new coffee cup in the morning or open the refrigerator door. This is a life movement, not just a gym movement.

Next week we are talking about sleeping positions.

Written by Andrew Dettelbach

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