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overhead

Non Traditional Tweaks to Old Time Favorites–Bonus

In the fitness world, there are several exercises which have stood the test of time.  These movements have remained because they work, require little equipment, and give you a lot of bang for your buck. The movement patterns these exercises use are very important and you should continue to train using them throughout the duration of your life for optimal function. However, as we age, our joints lose space between them.  This makes spinal compression and shear forces more problematic in many individuals.  This decreased space in the joint also makes impingements in the hip and shoulder more likely, as well as discomfort in the knee and elbow.  When this begins to happen, many individuals just shy away from the movements all together leading to loss of strength, stability, and mobility throughout the body.  One solution we have found to this problem here at Fenton Fitness is reducing overall system load by altering range of motion, balance/stability, or load placement.  In some cases, these lower load alternatives completely replace the standards and in others, they are rotated in based on client history, goals, and adaptation.  For the next few weeks, I will be giving some alternatives to some traditional exercises.

Jeff Tirrell, CSCS, CSFC, Pn1

Bonus:

The last four exercises I want cover are not traditional resistance training exercises, but they can have a dramatic impact on your movement, decrease discomfort, and just help make you a more awesome and higher functioning individual.

Lateral Squat– Most standard exercises are done bilaterally (2 hands or feet moving together) and in the sagittal plane of movement.  We want to make sure to also incorporate the frontal and transverse planes when training.  The Lateral Squat gets us into the frontal plane and strengthens the often neglected adductor muscles (groin/inner thigh muscles), as well as hitting the glutes in a direction they normally don’t get worked.

Crawling– Crawling is fundamental to human development.  We learn to do it before we walk or run.  We also start to lose this ability as we age.  By continuing to crawl, we can keep important neurological pathways working, as well as strengthen our core, upper body, and legs in a relatively low stress way.

Get Ups– The best-known form of this exercise is the Turkish Get Up.  However, it doesn’t need to be that complicated or technical.  Simply lying on the floor and getting up a variety of different ways can go a long way in maintaining core strength, and whole-body mobility.

Farmers or Suitcase Carry– The Farmers and Suitcase Carry are great tools for building a stronger gait, improving grip strength, core strength, and stability.  The Suitcase Carry, because of its asymmetrical loading, adds a great anti-lateral flexion component that really challenges the obliques to lock down and hold the ribs in place.

View video of these exercises: View Video

Non Traditional Tweaks to Old Time Favorites–Part 6

In the fitness world, there are several exercises which have stood the test of time.  These movements have remained because they work, require little equipment, and give you a lot of bang for your buck. The movement patterns these exercises use are very important and you should continue to train using them throughout the duration of your life for optimal function. However, as we age, our joints lose space between them.  This makes spinal compression and shear forces more problematic in many individuals.  This decreased space in the joint also makes impingements in the hip and shoulder more likely, as well as discomfort in the knee and elbow.  When this begins to happen, many individuals just shy away from the movements all together leading to loss of strength, stability, and mobility throughout the body.  One solution we have found to this problem here at Fenton Fitness is reducing overall system load by altering range of motion, balance/stability, or load placement.  In some cases, these lower load alternatives completely replace the standards and in others, they are rotated in based on client history, goals, and adaptation.  For the next few weeks, I will be giving some alternatives to some traditional exercises.

Jeff Tirrell, CSCS, CSFC, Pn1

Hinge:

Traditional- Barbell Deadlift

Alternatives- One Leg Deadlift or Kettlebell Swing

Both the One Leg Deadlift and KB Swing reduce the load being used.  Both have less shear forces going through the low back.  The One Leg Deadlift introduces a great balance component, as well as anti-rotational component to the hips.  The KB Swing introduces high velocity and power production which can’t be matched by a Barbell.

View video of these exercises: View Video

Non Traditional Tweaks to Old Time Favorites–Part 5

In the fitness world, there are several exercises which have stood the test of time.  These movements have remained because they work, require little equipment, and give you a lot of bang for your buck. The movement patterns these exercises use are very important and you should continue to train using them throughout the duration of your life for optimal function. However, as we age, our joints lose space between them.  This makes spinal compression and shear forces more problematic in many individuals.  This decreased space in the joint also makes impingements in the hip and shoulder more likely, as well as discomfort in the knee and elbow.  When this begins to happen, many individuals just shy away from the movements all together leading to loss of strength, stability, and mobility throughout the body.  One solution we have found to this problem here at Fenton Fitness is reducing overall system load by altering range of motion, balance/stability, or load placement.  In some cases, these lower load alternatives completely replace the standards and in others, they are rotated in based on client history, goals, and adaptation.  For the next few weeks, I will be giving some alternatives to some traditional exercises.

Jeff Tirrell, CSCS, CSFC, Pn1

Horizontal Pull:

Traditional–Bent over Barbell Row

Alternatives–Suspension Trainer Row or Horse Stance DB Row

The Suspension Trainer Row requires only your body weight and places no external load on your lower back.  It also better activates the lats.  The Horse Stance DB Row introduces a component to the movement in a position known to reduce back pain and strengthen the core musculature.

View video of these exercises: View Video

Non Traditional Tweaks to Old Time Favorites–Part 4

In the fitness world, there are several exercises which have stood the test of time.  These movements have remained because they work, require little equipment, and give you a lot of bang for your buck. The movement patterns these exercises use are very important and you should continue to train using them throughout the duration of your life for optimal function. However, as we age, our joints lose space between them.  This makes spinal compression and shear forces more problematic in many individuals.  This decreased space in the joint also makes impingements in the hip and shoulder more likely, as well as discomfort in the knee and elbow.  When this begins to happen, many individuals just shy away from the movements all together leading to loss of strength, stability, and mobility throughout the body.  One solution we have found to this problem here at Fenton Fitness is reducing overall system load by altering range of motion, balance/stability, or load placement.  In some cases, these lower load alternatives completely replace the standards and in others, they are rotated in based on client history, goals, and adaptation.  For the next few weeks, I will be giving some alternatives to some traditional exercises.

Jeff Tirrell, CSCS, CSFC, Pn1

Squats:

Traditional- Barbell Back Squat

Alternatives- ½ Racked KB Squat or Rear Foot Elevated Goblet Split Squat

Both the ½ Racked Squat and RFE Split Squat reduce load, easing the stress to the low back, hips, and knees.  The ½ Racked KB Squat introduces rotational & lateral flexion forces to the equation causing the core to work very hard to resist these forces.  The Rear Foot Elevated Goblet Split Squat leads to a more upright posture reducing shear and compressive forces on the lumbar spine.  This exercise also tends to better target the glutes and put the quad under a more stretch and larger range of motion.

View video of these exercises: View Video

Non Traditional Tweaks to Old Time Favorites–Part 3

In the fitness world, there are several exercises which have stood the test of time.  These movements have remained because they work, require little equipment, and give you a lot of bang for your buck. The movement patterns these exercises use are very important and you should continue to train using them throughout the duration of your life for optimal function. However, as we age, our joints lose space between them.  This makes spinal compression and shear forces more problematic in many individuals.  This decreased space in the joint also makes impingements in the hip and shoulder more likely, as well as discomfort in the knee and elbow.  When this begins to happen, many individuals just shy away from the movements all together leading to loss of strength, stability, and mobility throughout the body.  One solution we have found to this problem here at Fenton Fitness is reducing overall system load by altering range of motion, balance/stability, or load placement.  In some cases, these lower load alternatives completely replace the standards and in others, they are rotated in based on client history, goals, and adaptation.  For the next few weeks, I will be giving some alternatives to some traditional exercises.

Jeff Tirrell, CSCS, CSFC, Pn1

Lat Pullovers:

Traditional- Flat Bench DB Pullover

Alternatives- Decline Bench KB Pullover OR Alternating DB Pullover on Table or Foam Roller

The Decline KB Pullover actually increases the range of motion of this exercise and causes the Lats and Pecs to work longer and harder.  This makes this a superior exercise and reduces load so it’s a win-win.  This version also causes your anterior core to work very hard as an anti-extension component.  The Alternating DB Pullover on Table of Foam Roller increases shoulder stability, and if using the Foam Roller, also increases stability demands of the whole body.  Both of these versions will reduce strain on the shoulder, and increase core activation.

View video of these exercises: View Video

Non Traditional Tweaks to Old Time Favorites–Part 2

In the fitness world, there are several exercises which have stood the test of time.  These movements have remained because they work, require little equipment, and give you a lot of bang for your buck. The movement patterns these exercises use are very important and you should continue to train using them throughout the duration of your life for optimal function. However, as we age, our joints lose space between them.  This makes spinal compression and shear forces more problematic in many individuals.  This decreased space in the joint also makes impingements in the hip and shoulder more likely, as well as discomfort in the knee and elbow.  When this begins to happen, many individuals just shy away from the movements all together leading to loss of strength, stability, and mobility throughout the body.  One solution we have found to this problem here at Fenton Fitness is reducing overall system load by altering range of motion, balance/stability, or load placement.  In some cases, these lower load alternatives completely replace the standards and in others, they are rotated in based on client history, goals, and adaptation.  For the next few weeks, I will be giving some alternatives to some traditional exercises.

Jeff Tirrell, CSCS, CSFC, Pn1

Vertical Press:

Traditional- Barbell Military Press (Overhead Press)

Alternative- ½ Kneeling One Arm KB OH Press, One Arm One Leg KB OH Press, or Stability BB Overhead Press

Both these alternatives reduce overall system load.  This can help reduce neck, shoulder, and elbow pain. The half kneeling option adds a great core strength/stability component, while the One Leg Press adds a great balance component to the movement.  The Stability BB Overhead Press introduces instability to the bar which increases the dynamic stability demands on rotator cuff muscles.

View video of these exercises: View Video

Functional Stability

The last twenty years have brought about many changes in the fitness industry as our understanding of functional anatomy and evidence based training grows.  Some of these changes have been taken too far, misunderstood, or poorly applied such as stability training. When I was introduced to weights in 1998, exercise programs were built around machines which offer very little carry over to stability, core strength, and function.  Machine based training fails to maximally improve balance/stability, prevent injury, or maximize performance.  Enter functional fitness.  This concept has been popularized by strength coaches and physical therapists such as Eric Cressey, Dan John, Mike Boyle, Grey Cook, and Fenton Fitness owner, Mike O’Hara who saw a gap in training methods and optimal coaching.  Functional training includes better core stability/lumbopelvic control and more unilateral (single limb) exercises that closely mimic human movement. Unfortunately, as with many concepts in the fitness industry, this trend has been taken too far.

Many have latched onto “functional” fitness and incorporated unstable surfaces to challenge the small stabilizing musculature. This gives the illusion of strength and function, but as world renowned strength coach Mark RIppetoe says, these are simply “balance tricks”.  Real life doesn’t involve unstable surfaces like wobble boards, bosu balls, physioballs, etc.  This type of training highly restricts the amount of work the primary movers of the body can do, and doesn’t allow for strength adaptation to occur which should be a primary focus of any solid fitness program.

This Functional Stability series will address the best ways to improve real world function and strength while reducing injury.

Jeff Tirrell, CSCS, CSFC, Pn1

Lower Body

Split Squat

To set up for the split squat, put one foot in front of the other with the heel of the back foot off the ground. 85% of the weight should be on the front foot. An airex pad can be placed under the body for the knee to come down on when lowering to the floor. When in the bottom position of the exercise, the front knee should be in line with the toe creating a slight shin angle. Make sure to push through the front heel on the way up instead of the toe. This exercise can be made easier by holding onto a railing, or can be made harder by adding weight such as a kettlebell in a goblet hold. The split squat displays greater hamstring, external oblique, and gluteus medius muscle activity than the back squat, but less quadriceps muscle activity.

RFE Split Squat: RFE stands for “rear foot elevated”. With this variation of the split squat, set up with the back foot elevated on a bench or a padded stand created for this exercise. An airex pad can be used under the knee if necessary. Squat down, touching the knee to the floor or airex pad.  When in this bottom position, the shin angle should be angled forward just as before, not straight up and down. Common errors include sitting too far back on the rear foot, touching the glute to the heel, or the back foot can tend to roll off the padded stand on the way up and move more onto the shin. Avoid this by putting more weight into the front leg and dropping the knee straight down instead of back. This exercise can be made more difficult by adding dumbbells in each hand, a kettlebell in the goblet, racked, or double racked position, or a barbell in the front or back position. Make sure to descend slowly, creating an eccentric load instead of dropping down fast.

FOB Hip Lift: FOB stands for “feet on ball”. Lay on the floor or table on your back and place the arms out to the side. Push down into the floor with the arms to stabilize the body. Keep the feet together and brace your abdominal muscles. Use the glutes and hamstrings to lift yourself up off the floor, making sure to keep everything tight at the top of the movement. Hold 3-10 seconds at the top and lower slowly and controlled. You can remove the arms from the floor and rest them on your stomach or behind your head to create more of a challenge.

One Leg FOB Hip Lift: Same setup as before except one leg will be used. The other leg will be pointed up to the ceiling as the other presses into the ball to lift the body. This creates more of a stability challenge.

FOB Leg Curl: This variation starts out just like the FOB hip lift, except at the top of the movement when the body is raised, the knees are bent and the ball is pulled in towards the body creating more work for the hamstrings. Keep the hips extended by activating the glutes and moving the hips upward, avoiding the tendency to bend at the hips. It should look like your hips move up and then return to a straight body position.

One Leg FOB Leg Curl: The hardest variation for the FOB series is the one leg curl. Use one leg instead of two, extending the other leg up to the ceiling. Make sure to still avoid bending at the hips in this variation as well.

One Leg Deadlift: When starting out with this exercise, it is best to just use bodyweight. Stand with 95% of your weight on one leg. Extend the arms and free leg out to a “T” position, bending the standing leg slightly. The extended leg should be reaching backwards as far as it can go.  Think about sitting into that hip just as you would during deadlifts. As this exercise becomes easier and balance is not an issue, it can be progressed by holding a kettlebell. The kettlebell should be held in the same side as the leg extending back. Reach the kettlebell straight down by the big toe; the weight should not go in front of the toe but rather by the instep of the foot. If you have progressed pass the kettlebell, two kettlebells can be used or a barbell with weight. The primary muscles being used in this exercise are the posterior leg muscles including the glutes and hamstrings.

One Leg Squat: Stand in front of a 12-18” box (start higher, and work your way to a lower box).  You will want to have 5-10# of weight to use as a counter balance (dumbbell, plate, or med ball).  Standing on only one leg, slowly lower yourself to the box.  As you descend, reach forward with the weight to help with balance.  Control the descent until your butt taps the box and then stand back up.  Work for 3-12 reps before switching legs.  Over time, try to get to a lower box so that your hip is slightly below your knee at the bottom position.

Watch video of these exercises: https://youtu.be/SqFqf81UnIk

 

 

 

 

Functional Stability

The last twenty years have brought about many changes in the fitness industry as our understanding of functional anatomy and evidence based training grows.  Some of these changes have been taken too far, misunderstood, or poorly applied such as stability training. When I was introduced to weights in 1998, exercise programs were built around machines which offer very little carry over to stability, core strength, and function.  Machine based training fails to maximally improve balance/stability, prevent injury, or maximize performance.  Enter functional fitness.  This concept has been popularized by strength coaches and physical therapists such as Eric Cressey, Dan John, Mike Boyle, Grey Cook, and Fenton Fitness owner, Mike O’Hara who saw a gap in training methods and optimal coaching.  Functional training includes better core stability/lumbopelvic control and more unilateral (single limb) exercises that closely mimic human movement. Unfortunately, as with many concepts in the fitness industry, this trend has been taken too far.

Many have latched onto “functional” fitness and incorporated unstable surfaces to challenge the small stabilizing musculature. This gives the illusion of strength and function, but as world renowned strength coach Mark RIppetoe says, these are simply “balance tricks”.  Real life doesn’t involve unstable surfaces like wobble boards, bosu balls, physioballs, etc.  This type of training highly restricts the amount of work the primary movers of the body can do, and doesn’t allow for strength adaptation to occur which should be a primary focus of any solid fitness program.

This Functional Stability series will address the best ways to improve real world function and strength while reducing injury.

Jeff Tirrell, CSCS, CSFC, Pn1

Vertical Pulls

Just like the vertical press exercises, vertical pulls can be hard to execute due to their mobility requirements, but are the most effective and efficient movements when trying to build a strong and healthy upper body. The broadest posterior chain muscle in the body, the latissimus dorsi, has the primary actions of humeral adduction, extension and internal rotation, but also contributes to posture due to its attachment points. Vertical pulls also work the arms (brachioradialis, biceps brachii, triceps long head), shoulders/back (trapezius, posterior deltoid, teres major, rhomboids), and pelvic floor (rectus abdominis, internal and external obliques).

Pull Up/Chin Up: Pull ups/chin ups work the majority of the muscles in the mid/upper back and flexors of the arm. The rotator cuff muscles and core musculature play a more stabilizing role.  In both variations, think about keeping the core engaged.  There should not be extension in the lower back and if there is, you will notice yourself swinging back and forth during reps. When pulling up, think about leading with your collarbone and actually touching it to the bar. Another useful cue is to think about pulling the elbows to your pockets. Avoid rounding the upper back over the bar when reaching the top of the movement.  If you are having trouble touching your chest to the bar, it is either a strength or mobility issue.

½ Kneeling One Arm Pull Down
Set up at the Cybex machine or any cable hook up. Grab just one handle and put that same side knee down on the ground with the toe dug in.  Make sure the arm is angled in such a way that you have to reach across your body when the arm is flexed overhead. Your palm should be facing forward, and as you pull down, turn the hand towards the body and keep the elbow close to your side. Concentrate on squeezing the muscles in the back and keeping the rest of the body still with the core braced. Switch legs when you switch arms.

View video of vertical pulls here: https://youtu.be/knAFry9p-LM.

Functional Stability

The last twenty years have brought about many changes in the fitness industry as our understanding of functional anatomy and evidence based training grows.  Some of these changes have been taken too far, misunderstood, or poorly applied such as stability training. When I was introduced to weights in 1998, exercise programs were built around machines which offer very little carry over to stability, core strength, and function.  Machine based training fails to maximally improve balance/stability, prevent injury, or maximize performance.  Enter functional fitness.  This concept has been popularized by strength coaches and physical therapists such as Eric Cressey, Dan John, Mike Boyle, Grey Cook, and Fenton Fitness owner, Mike O’Hara who saw a gap in training methods and optimal coaching.  Functional training includes better core stability/lumbopelvic control and more unilateral (single limb) exercises that closely mimic human movement. Unfortunately, as with many concepts in the fitness industry, this trend has been taken too far.

Many have latched onto “functional” fitness and incorporated unstable surfaces to challenge the small stabilizing musculature. This gives the illusion of strength and function, but as world renowned strength coach Mark RIppetoe says, these are simply “balance tricks”.  Real life doesn’t involve unstable surfaces like wobble boards, bosu balls, physioballs, etc.  This type of training highly restricts the amount of work the primary movers of the body can do, and doesn’t allow for strength adaptation to occur which should be a primary focus of any solid fitness program.

This Functional Stability series will address the best ways to improve real world function and strength while reducing injury.

Jeff Tirrell, CSCS, CSFC, Pn1

Horizontal Pulls

A horizontal pulling exercise is any exercise that involves moving a weight in towards your torso horizontally from straight out in front of you. A good exercise routine should incorporate both pushing and pulling movements in order to keep a healthy balance, better posture, and prevention of shoulder injuries. Muscles involved in pulling exercises include biceps, latissimus dorsi, rhomboids, posterior deltoid, and middle trapezius.

Arm DB Row
There are a couple different variations that could be done with the one arm row. In the first and most common variation, set up with one dumbbell and put the opposite hand and knee on a flat bench. The back should be flat and the weighted arm should be straight with full extension in the shoulder. Keeping the core braced, bring the dumbbell straight up to the side of your chest, keeping your upper arm close to your side. Concentrate on squeezing the back muscles once you reach the full contracted position. In the second variation, we are going to get a little more athletic and functional. It is called three stance row, or straddle stance row. Stand with the legs a little wider than shoulder width apart. Bend the knees slightly and make sure the feet are equally distributed and the back is flat (think linebacker).  Put one arm on the end of the bench or a 16-20” box. The hand with the dumbbell should be directly under the shoulder and centered. Row as described previously.

PUPP DB Row
Set up with two dumbbells in a push-up position plank. Keep the feet further apart to make the exercise easier, keep feet closer together to make it harder. Pull up one dumbbell, keeping the elbow close to the body and avoiding the tendency to dip the opposite hip. The body should stay still throughout the exercise. This variation is going to challenge the core as well as the rowing muscle groups. Alternate arms.

Horse Stance DB Row
This variation of the DB row is going to be more challenging than just a regular row as it is going to test your core stability and balance. Set up with one dumbbell and a bench. Put the opposite hand and knee on the bench and extend the free leg out horizontally, with the ankle dorsiflexed. The other arm is holding the dumbbell straight down as with any other row variation. Keeping the core braced, bring up the dumbbell in the same pattern as previously stated. Avoid the tendency to dip the opposite hip down. The weight used in this variation is going to be lighter than usual.

View the video here: https://youtu.be/gSMvrJGVeN4

Functional Stability

The last twenty years have brought about many changes in the fitness industry as our understanding of functional anatomy and evidence based training grows.  Some of these changes have been taken too far, misunderstood, or poorly applied such as stability training. When I was introduced to weights in 1998, exercise programs were built around machines which offer very little carry over to stability, core strength, and function.  Machine based training fails to maximally improve balance/stability, prevent injury, or maximize performance.  Enter functional fitness.  This concept has been popularized by strength coaches and physical therapists such as Eric Cressey, Dan John, Mike Boyle, Grey Cook, and Fenton Fitness owner, Mike O’Hara who saw a gap in training methods and optimal coaching.  Functional training includes better core stability/lumbopelvic control and more unilateral (single limb) exercises that closely mimic human movement. Unfortunately, as with many concepts in the fitness industry, this trend has been taken too far.

Many have latched onto “functional” fitness and incorporated unstable surfaces to challenge the small stabilizing musculature. This gives the illusion of strength and function, but as world renowned strength coach Mark RIppetoe says, these are simply “balance tricks”.  Real life doesn’t involve unstable surfaces like wobble boards, bosu balls, physioballs, etc.  This type of training highly restricts the amount of work the primary movers of the body can do, and doesn’t allow for strength adaptation to occur which should be a primary focus of any solid fitness program.

This Functional Stability series will address the best ways to improve real world function and strength while reducing injury.

Jeff Tirrell, CSCS, CSFC, Pn1

Vertical Presses

The vertical press targets the sternal and clavicular head of the pectoralis major to a small degree as well as the anterior deltoids in front of each shoulder. The triceps are the prime movers.  This is a tough movement for beginners to grasp because it requires a certain degree of mobility, but can be very beneficial to overall strength with a huge carry over to other pressing exercises. These movements can be performed kneeling or standing with one arm or two arms. Start from the ground and work your way to standing.

Tall Kneeling Bilateral DB Press: By starting in the tall kneeling position, we remove the hips, knees, and ankles from the equation.  This makes it easier to focus on what the upper body and core are doing along with eliminating common compensation patterns.  Kneel down on both knees with your toes dug into the ground.  Make sure your hips are fully extended (not sitting back on your feet).  From there simply bring the weights up to shoulder level with a neutral grip (palms facing each other).  Squeeze your grip and press upward while rotating your palms forward.  Stop when your elbows are locked and your biceps are by your ears.

Tall Kneeling Alternating DB Press: In this progression, the setup is the same as for the Tall Kneeling Bilateral Press, except you are going to alternate pressing one arm overhead at a time.

Tall Kneeling One Arm DB Press: This movement will require the same setup as the former two movements.  However, you will only use one weight and do one arm at a time.  This will require more rotational and lateral stability out of the core musculature.  Make sure to brace your core and don’t allow yourself to twist or shift your weight to one side.

½ Kneeling Bilateral DB Press: By lowering the center of mass, it is easier to practice moving through the hips and shoulders with less movement through the pelvis and lumbar spine, which is a common mistake and more difficult to fix in the standing position.  Assume a ½ kneeling position with the kneeling side toe dug in.  The front leg should be in line with your hip (not out to the side), and the ankle should be under or slightly behind the knee.  The knee that is down should be under your hip.  Bring a pair of dumbbells up to your shoulders with a neutral grip and press them overhead just as with the tall kneeling press.

½ Kneeling Alternating DB Press: Same setup as the ½ Kneeling Bilateral Press.  This version simply alternates the pressing.

½ Kneeling One Arm DB Press: Same setup as the previous two exercises.  For this version, you will only use one arm.  Grab a weight on the same side that you are kneeling on.  Start with a neutral grip and press overhead.  The asymmetrical loading will place a large stabilizing demand on the obliques and rectus abdominal musculature.

Standing Bilateral DB Press: Standing tall with the feet about shoulder width apart, bring the dumbbells up to shoulder level and press both at the same time. Make sure to keep core engaged and feet grounded. A common mistake is to arch the back and lean back just to get the weights up.  Make sure the weight being used isn’t forcing your body into extension just to lift them up.

Standing Alternating DB Press: The same setup as the previous exercise, just press one arm up at a time while the other stays at shoulder height. Try to avoid tilting in the shoulders.

Standing One Arm DB Press: The same setup as the previous exercise, just use one dumbbell and do one arm at a time.

Contralateral Standing DB Press: For this variation set up with one dumbbell, stand on the opposite leg than the dumbbell side. This movement will require core stability and balance and due to this, the weight used does not need to be heavy, which is ideal for those who suffer with shoulder pain as they can still feel challenged without lifting a heavy weight.

Video of vertical presses can be seen here: https://youtu.be/2-7T0ebGIkM

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