What to look for:

• Half kneeling split stance
• Front knee at 90 degrees
• Back knee at 90 degrees, in line with the hip and shoulder
• Grip with the same hand as back leg
• No extension/rotation of core
• Press in a straight line, not across the body
• Wrist, elbow, shoulder alignment
• Upward rotation of scapula
• Shoulder not pulled into anterior tilt in bottom position
• Tall posture
• Rib cage down
• Stable pelvis

Coaching cues:

• “Reach up”
• “Keep the hips still”
• “Abs tight like you’re about to be punched”
• “Stay tall”

When to:

• Regress: Unless client has specific shoulder issues this should be fine with majority of clients. If they do have a shoulder issue that prevents any overhead work, regress to horizontal pressing patterns.
• Progress: If client is OK with this movement and has sufficient overhead mobility, they may move to other vertical pushing movements.

Coaching considerations:

• Serves as a great choice for those who are unable to get full overhead mobility.
• Helps to increase awareness of the stability at the shoulder/core/hips during overhead movement.
• Extra core work as you have to resist rotation, extension and lateral flexion.
• Added benefit of a hip flexor stretch in the 90/90 position.