Tutorial: Kinesis Overhead Press

10th June 2019

WHAT

The kinesis overhead press is a whole-body strength and stability exercise.

The exercise is a functional progression from the seated Kinesis overhead press. It places greater demands on the core and leg muscles. Proper execution will also require higher levels of balance and postural control, which will mean a reduction in weight in the beginning.

Select a weight that is a little less than you would typically choose for a seated kinesis press.
Grab the handles on each side and bring them to the front of the shoulders. Soften the knees, set the shoulders, and engage the core.
Press the handles overhead until arms are straight, pausing momentarily before returning.
Repeat for reps or time.

During a seated kinesis overhead press, the lower body is mostly redundant. The hips/pelvis are in a fixed position, and there is little involvement of the legs. In the standing kinesis overhead press, the lower body must now help to stabilize the movement. You must also minimize the excessive hip/pelvic/low back motion via engagement of the core muscles. This exercise then becomes a whole-body movement.
As well as being a progression of the seated press, this exercise can also be regarded as a stepping stone to free weights pressing – for example, dumbbells, kettlebells and barbells. The unstable nature of cable training will help to develop higher levels of joint stability that will prepare the body for free weights control.
Standing cable training movements are often underestimated in workouts, but they can play a significant part in both corrective exercise and injury rehabilitation. Many joint injuries often exhibit a substantial loss of joint stability and control. While you can restore strength to the surrounding muscles, joint stability can remain limited. One of the most effective ways of restoring this stability and control is via the use of cables and bands. The unstable nature of these tools brings about what’s known as ‘reflexive stabilization – a mechanism that promotes natural, unconscious control of joint stability and motion, by challenging balance, coordination and strength – simultaneously.