Tall Kneeling Push-Pull Overview
The tall kneeling push-pull is a variation of the standing push-pull and an exercise used to target the muscles of the abdominals.
The tall kneeling push-pull challenges the core by forcing it to stabilize the body as you move weights through opposing ranges of motion.
Tall kneeling variations of standing exercises, such as the tall kneeling push-pull, can be used as a way to progress to the standing variation by helping you develop the prerequisite core stability needed for standing variations.
Tall Kneeling Push-Pull Instructions
- Attach a handle to a cable stack on both sides and position at chest height.
- Assume a tall kneeling position with your knee underneath your hip and ensure you maintain a neutral spine with the ribs down.
- Position yourself so that one arm is extended and the other is flexed close to your chest ready to press horizontally.
- Exhale and press one handle to extension while simultaneously rowing the other handle and limiting rotation of your hips.
- Slowly lower back to the starting position and repeat in the opposite direction for the desired number of repetitions.
Tall Kneeling Push-Pull Tips
- The goal is to keep your hips/pelvis as stationary as possible. If you have trouble with rotation at the pelvis or lumbar spine then consider widening your feet, slowing down the velocity of the movement, or perhaps regressing to a half kneeling variation of the movement.
- The majority of motion should take place at the shoulders, the goal is to resist spinal motion.
- Keep a slight bend in your knees as you press and row, this should help to take a bit of tension off your lumbar spine during the movement.
- Don’t hold your breath, the goal should be to utilize respiration to drive further abdominal activation.