What to look for:

• Split stance or feet shoulder width apart
• Grip with the same hand as back leg if split stance
• 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 – glutes tight

Coaching cues:

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

When to:

• Regress: If client is unable to maintain positioning at the core/hips consider taking back to a ½ kneeling variation.
• 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.