{"id":43455,"date":"2019-08-15T03:00:46","date_gmt":"2019-08-15T01:00:46","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/kinesis-alternate-high-punch\/"},"modified":"2019-08-15T03:00:46","modified_gmt":"2019-08-15T01:00:46","slug":"kinesis-alternate-high-punch","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/learn\/kinesis-alternate-high-punch\/","title":{"rendered":"Tutorial: Kinesis Alternate High Punch"},"content":{"rendered":"\n<p>In this week&#8217;s tutorial, we will cover the <a href=\"https:\/\/vimeo.com\/193875047\/aca20421fd\">kinesis alternate high punch<\/a> and how this exercise can help you <strong>develop strength, endurance and balance.<\/strong><\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WHAT<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>The\nKinesis alternate high punch is an excellent strength-endurance exercise that\nalso develops dynamic balance and postural control. <\/li><li>The\nexercise is a functional progression from the seated alternate press\/overhead\npress and places higher demands on the core and leg muscles. Proper execution\nwill also require higher levels of balance and postural control, which will\nmean a reduction in weight in the beginning.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">HOW<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>To perform the Kinesis alternate high punch, you must first select a weight that is a little less than you would typically choose for a seated Kinesis overhead press. <\/li><li>Grab the vertical handles and bring them to the front of the shoulders. Soften the knees, set the shoulders, and engage the core. <\/li><li>Start to punch the handles alternately to head height. Pivot on the balls of the feet and rotate the hips\/spine \u2013 use this to find a rhythm. Maintain an upright posture throughout the movement.<\/li><li>Repeat for reps or time. <\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/www.instagram.com\/evofitness_austria\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en.jpg\" alt=\"\" class=\"wp-image-46828\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en.jpg 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-960x422.jpg 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-768x338.jpg 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-480x211.jpg 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-640x281.jpg 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-720x316.jpg 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">WHY<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>During a seated Kinesis press, the lower body is mostly redundant. The hips\/pelvis are held in a fixed position, and there is little involvement of the legs. With any standing Kinesis exercise, the lower body must now help to stabilize the movement &#8211; this exercise soon becomes a whole-body movement. <\/li><li>With a standing Kinesis press, the objective is to maintain a healthy stable base and core. In contrast, the alternate punches require more dynamic control of posture. It\u2019s essential to pivot on the ball of the foot \u2013 this is where the movement begins. The pivot allows the hip and spine to rotate efficiently \u2013 which ultimately allows the shoulder and arm to load and transfer force from the ground up to hand (similar to a boxer\u2019s jab). <\/li><li>Without the proper sequencing of the feet, hips, spine and shoulder (all under right balance), efficient force transfer may be lost, resulting in compensatory muscle action. It is therefore essential to develop functional joint mobility in the ankle, hips and thoracic spine\/shoulder to support this movement. <\/li><li>We often see the sequencing of these body parts in several sporting actions, such as boxing, throwing a ball or hitting a tennis ball. This exercise can help to drill primary balance, postural control and joint sequencing on which more sophisticated technical skills can be built. <\/li><\/ul>\n\n\n\n<figure class=\"wp-block-embed-vimeo wp-block-embed is-type-video is-provider-vimeo wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Kinesis alternate high punches\" src=\"https:\/\/player.vimeo.com\/video\/193875047?h=aca20421fd&amp;dnt=1&amp;app_id=122963\" width=\"500\" height=\"338\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Liked Kinesis alternate high punch? Here are more exercises:<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/evofitness.at\/en\/?p=14436\">Superfunctional glute stretch<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/tutorial-knee-raise\/\">Knee raise<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/tutorial-superman-exercise\/\">Superman<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/medicine-ball-squat-to-overhead-press\/\">Medicine ball squat to overhead press<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/kinesis-overhead-press\/\">Kinesis overhead press<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/trx-low-press\/\">TRX low press<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/supported-pull-up\/\">Supported pull-up<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/standing-alternate-low-pull\/\">Standing alternate low pull on the Kinesis Station<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/tutorial-deep-squat-long-post-2\/\">Deep squat long post<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/med-ball-squat-jump\/\">Med ball squat jump<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/kinesis-station-low-pull\/\">Kinesis Station low pull<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/assisted-squat\/\">Assisted squat<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/superfunctional-hip-mobility-with-twist\/\">Superfunctional hip mobility with a twist<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/tutorial-dumbbell-lunge\/\">Dumbbell lunge<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/tutorial-push-up-hold\/\">Push-up hold<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/tutorial-barbell-deadlift\/\">Barbell deadlift<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/tutorial-push-up-plus\/\">Push-up plus<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/tutorial-the-barbell-clean\/\">Barbell clean<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/tutorial-trx-chest-flye\/\">TRX chest flye<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/tutorial-kinesis-station-standing-low-pull\/\">Standing low pull on a Kinesis Station<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/tutorial-hanging-twist\/\">Hanging twist<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/exercise-of-the-week-kinesis-station-deadlift\/\">Kinesis deadlift<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/tutorial-row\/\">Superfunctional row<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/push-up\/\">Push-up<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/tutorial-inverted-jump\/\">Inverted jump<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/exercise-of-the-week-bar-hang\/\">Bar hang<\/a><\/li><\/ul>\n\n\n","protected":false},"excerpt":{"rendered":"<p>In this week&#8217;s tutorial, we will cover the kinesis alternate high punch and how this exercise can help you develop&#8230;<\/p>\n","protected":false},"author":4,"featured_media":43456,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"Tutorial: How to Perform the Kinesis Alternate High Punch | EVO Fitness","_seopress_titles_desc":"This tutorial covers the kinesis alternate high punch and how this exercise can help you develop strength, endurance and balance.","_seopress_robots_index":"","footnotes":""},"categories":[18],"tags":[140],"class_list":["post-43455","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-learn","tag-functional-training"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/43455","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/comments?post=43455"}],"version-history":[{"count":0,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/43455\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media\/43456"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media?parent=43455"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/categories?post=43455"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/tags?post=43455"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}