Before starting this exercise with your client, please make sure that you have chosen the appropriate resistance for your client. Whether it’s a lighter or heavier steel mace, or the appropriate distance away from the anchor point with the Rip Trainer. With both versions of the Press exercise, start by getting your client into a pre set-up with the knees slightly bent, a slight bit of hip flexion and creating abdominal pressure.
With the TRX Rip Trainer version of this exercise, have your client start with their feet a little more than shoulder width apart and perpendicular to the anchor point. An element that we can adjust to increase or decrease the difficulty is the lever arm. By altering the hand position away from the bottom of the implement, we will increase the difficulty. With the steel mace version, this is moving the hands away from the head or ball. Use an alternating grip with the hand doing the press palm up or supinated. We are going to cue the client to rotate and pivot the feet while extending the arm with the resistance. During this movement one arm is going to stabilize while staying in a retracted and depressed position.
Another great way to increase the goal and intensity is speed. Decreasing the speed of the movement can build strength, or we can increase the speed for a metabolic effect or even speed training.
For more information about the online KIPS Steel Mace Course.
Fore more information about the online KIPS Loaded Flow Course.