Sunday, January 9, 2011

Kneeling Rack Shoulder Press


Update - 4.20.11 Question and Answer added.

A great overhead pushing exercise that's designed to build strength and power.

A few things to take note of:

  • Rack Pin placement can be anywhere from chin to forehead.
  • First part of the video is a little stricter form.
  • Second part of the video the hips are getting involved, almost a kneeling push press. 
  • I'm alternating between pressing from the front of the body and back of the body each rep, you can change it depending on your goals. Pressing from behind the head is typically much harder then pressing from the front.  As an alternative you can press from the front, eccentrically lower to the back, then push from the front again (instead of pushing from the back)
  • I'm relaxing between each rep because I like to take each rep as a single instead of using momentum and hitting the pins.  The reason... it will help teach your body to contract and explode from a resting position instead of using your stretch reflex. You can train your stretch reflex using other plyometric based exercises.
  • Much lower risk of injury at the shoulders (then a standing press) because you can just drop the weight on the pins when you get tired.
  • And one of the biggest benefits of this exercise... no need for a spotter.


Quick update on this post based on a question I had from a follower (4.20.11)...


Question:
I usually do these seated off the pins. Do think it's better to do them standing, possibly to generate more power?


Answer
I like them in the kneeling position better because it gets you integrating the hips and shoulders. Its very rare in sport or in life that you would use one without the other. Plus like you said it allows you to generate more power as well. 


I think the behind the neck press and pull movements are extremely under trained. The kneeling rack position lets you quickly dip your head in front or behind the bar depending on what you're focusing on without the risk of dropping the bar on your neck or spine.

I'm not sure when we got scared away from the behind the neck pressing or lowering... probably after someone dropped the weight on their neck. I think its good to get a mixture of the front and back pressing, or at least perform the eccentric (lowering) behind the head and concentric (press) from the front. Between this and rolling out my chest and back it's helped quite a bit with the impingement issues I had from excessive bench pressing over the years.


1 comment:

  1. I'm not sure when we got scared away from the behind the neck pressing or lowering... probably after someone dropped the weight on their neck. I think its good to get a mixture of the front and back pressing, or at least perform the eccentric (lowering) behind the head and concentric (press) from the front. Between this and rolling out my chest and back it's helped quite a bit with the impingement issues I had from excessive bench pressing over the years.

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