Tuesday, April 19, 2011

GTS April Challenge Tabata-A-Day Day 19

Day 19 of the GTS Tabata-A-Day Challenge 

Update 4.20.11 - Posted quick question & answer in comments section.

Here's a shoulder dominant exercise that involves the hips.  It's one of my favorite shoulder exercises as you're pushing from a dead stop, need to engage your core and hips to push heavy weight, and you have a safe way of loading the movement behind the neck to work on a different overhead pressing pattern.

Kneeling Rack Shoulder Press

  • Use the hips to initiate the movement.
  • Keep the core tight.
  • Note pressing from in front of the head tends to be much easier than pressing from behind the head.  Adjust the weight as necessary based on how you plan to perform the movement.
  • For more information about set up and how to perform the movement see this post.
  • Here is a floor variation of this movement, very challenging, especially since your legs are straight.
There are tons of variations, here are just a few...
  • Press from in front of the head, lower the bar to the front of the head. 
  • Press from the front of the head, lower the bar behind the head. Next rep, Press from behind the head.
  • Press from the front of the head, lower the bar behind the head. Next rep, Press from in front of the head.
  • Press from the back of the head, lower the bar behind the head.
  • Etc. 

Day 19 Tabata Exercise Option:

Kneeling Rack Shoulder Press

Learn more about the GTS Tabata Challenge
To see details about this months GTS Tabata Challenge see the Day 1 post here.

In Summary:
- Choose 1 exercise (or 2 exercises to alternate between)
- Perform the exercise for 20 seconds (counting the reps)
- Rest for EXACTLY 10 seconds (20 seconds for beginners)
- Repeat 7 more times (total of 8 sets) for 4 minutes.
- DONE! or you can choose another tabata to perform.

GTS Tabata Day 9 
GTS Tabata Day 10
GTS Tabata Day 11
GTS Tabata Day 12
GTS Tabata Day 13
GTS Tabata Day 15
GTS Tabata Day 18


  1. Quick update on this post based on a question I had from someone...
    I usually do these seated off the pins. Do think it's better to do them standing, possibly to generate more power?

    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.

  2. 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.

  3. I need this ... I will do it today ... will post the results.

  4. Box jump (using a makeshift box)