Waiter’s Hold (KB) with Pulses

Waiter’s Hold (KB) with Pulses

Upper Body: Vertical Push
Fundamentals
Level: 6
Target Action: Dynamic
Upper Body
Kit: Kettlebell
The shoulder is a highly mobile joint and is often the victim of poor posture, low levels of strength and poor transfer of energy through the kinetic chain. The Upper Trapezius muscle plays a critical role in resisting the strong pull of the latissimus dorsi and avoid excessive depression of the glenohumeral joint. This positioning has a knock-on effect on scapula positioning and the ability of the surrounding muscle to stabilise the shoulder. The Vertical Push Exercise Category is designed to refine this subtle coordination strategy under increasingly complex and diverse demands. Vertical Pushing is often feared by many overhead athletes but I believe it is a critical piece of the shoulder health jigsaw for high performance.
Exercises in the Fundamentals Theme build directly upon the skills learned previously. We progress to exercises that become the bedrock of effective strength training by challenging the athlete to maintain postural excellence while resisting against poor positions. With greater opportunity for intensification, postural control and strength development occur in parallel. In doing so, the movements that we are strengthening are not at odds with the dynamic and fluid sports skills that we seek to enhance.

PROGRESSION-REGRESSION LADDER

Waiter’s Hold with KB
Waiter's Hold with KB
Upper Body: Vertical Push
Fundamentals
Level: 4
Waiter’s Hold (KB) and Rotate 180 degrees
Waiter's Hold (KB) and Rotate 180 degrees
Upper Body: Vertical Push
Fundamentals
Level: 5
Landmine Hold (Kneeling)
Landmine Hold (Kneeling)
Upper Body: Vertical Push
Fundamentals
Level: 5
Handstand Hold at 45 degrees
Handstand Hold at 45 degrees
Upper Body: Vertical Push
Fundamentals
Level: 6
Waiter’s Hold (KB) and Half Press
Waiter's Hold (KB) and Half Press
Upper Body: Vertical Push
Challenge
Level: 7
Military Press (Strict Press)
Military Press (Strict Press)
Upper Body: Vertical Push
Challenge
Level: 8
Landmine Press in Depression (Half Kneeling)
Landmine Press in Depression (Half Kneeling)
Upper Body: Vertical Push
Challenge
Level: 7
Landmine Press in Depression (Tall Kneeling)
Landmine Press in Depression (Tall Kneeling)
Upper Body: Vertical Push
Challenge
Level: 8
Landmine Press with Elevation (Tall Kneeling)
Landmine Press with Elevation (Tall Kneeling)
Upper Body: Vertical Push
Challenge
Level: 9
Landmine Press with Elevation (Standing)
Landmine Press with Elevation (Standing)
Upper Body: Vertical Push
Challenge
Level: 9
Upper Body: Vertical Push
Challenge
Level: 8
Handstand Hold Against the Wall
Handstand Hold Against the Wall
Upper Body: Vertical Push
Challenge
Level: 7
Handstand Hold with Shoulder Taps
Handstand Hold with Shoulder Taps
Upper Body: Vertical Push
Challenge
Level: 8