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Be A Betta Pilla!

Be A Betta Pilla!

Be A Betta Pilla!

The limiting performance parameter during an overhead press is often core stability strength. If you lack the capacity to keep a solid pillar under the load being lifted, your brain will shut down the exercise. A simple drill that will improve core stability during an overhead press is the half kneeling mobility stick overhead press.

Half Kneeling Mobility Stick Overhead Press

Place the right knee down on an Airex pad. Plant the left foot in front of the left hip with the tibia–lower leg bone–perpendicular to the ground. Tighten the left gluteals and keep the left foot pushed firmly into the ground. The toes of your right foot should be solidly positioned on the floor. Hold a dumbbell or kettlebell at the shoulder in the right hand. Position a mobility stick in the left hand with the arm abducted to 90 degrees and the stick perpendicular to the ground. Keep a tall and tight torso during the exercise. Push down on the stick with the left arm as you press the weight overhead. Hold the weight overhead for two counts and then lower in a controlled fashion. Attempt to keep a steady 50-60% push effort on the stick during the entire set. Perform five to ten repetitions. Switch leg positions / implements and perform the press with the left arm.

View video: here.

Michael O’Hara, PT, OCS, CSCS

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