The majority of strength exercises are done either standing, seated, or lying face up and face down. But when was the last time you included kneeling exercises into your workout routine?
Two neglected kneeling exercises positions are the tall kneeling(both knees on the ground) and the half-kneeling position(one foot, one knee). Exercising in a kneeling position requires hip mobility, core stability, and more focus on the working muscle. Performing kneeling exercises in the tall kneeling and half kneeling positions gives you another tool in the toolbox to improve your strength, balance, and performance.
Here this article will explain:
What the difference between tall- and half- kneeling exercises.
The benefits from training in both positions.
Two exercises of each to improve your strength, balance, and performance.
BENEFITS OF TALL KNEELING EXERCISES
For tall kneeling exercises, you’re on both knees with your toes on the ground, glutes engaged, and a straight line from head to knee. Think of this as a front plank on your knees. The benefits of this position are:
Improved glute strength and endurance because your glutes are engaged for a long period.
When you take the lower legs out of your upper body standing lifts, this creates the need for core stability. Plus, it adds to the difficulty of the lift because of your inability to ‘cheat’ the weight up or down.
The tall kneeling position reduces your base of support which helps to improve your balance, core stability, and hip mobility.
Acts as a form check. By removing your lower legs as a lever, it’s easier to see your own mistakes, such as overarching of the lower back to lift weight overhead.
BENEFITS OF HALF-KNEELING EXERCISES
Half kneeling exercises are the go-to stretch to open up our hip flexors, but it’s also a handy position to lift from. This involves putting your knee underneath the hip and ankle underneath the knee to feel the hip flexor and core magic.
By lowering your center of mass, you can move your hips and shoulders without too much compensation from the pelvis and lower back. This helps if you’re suffering from low back pain.
With the narrower base of support, you’ll receive extra core stability and glute activation benefits.
A narrower base of support will also help dial in your technique on upper body lifts because you will receive instant feedback when your form is less than ideal.
Improves your hip mobility if hip mobility is an issue actively stretch your hip flexors while strengthening your glutes.
The video example shows a bench which is an advanced variation, but this can be performed on the floor too. A common technique flaw when pressing overhead is the loss of core stability by overarching the lower back and flaring of the ribcage. Being in the tall kneeling position makes you more aware of this loss of position because you and the floor may meet. And this is never good.
Why it benefits you: This improves your core strength in the extended overhead position and gives you valuable feedback without the need for a coach screaming in your ear.
How to do it: This can be performed with one or two dumbbells. Get into your tall kneeling position and curl the dumbbell(s) to the front of your shoulders. Press overhead until your bicep(s) is by your ear and your elbow(s) are fully extended. Slowly lower down and repeat.
Programming suggestion: the tall kneeling overhead press is a great accessory exercise to improve your overhead press. Performing three to four sets of eight to 15 reps works well.
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Tall Kneeling Lat Pulldown
The lat pulldown is a great exercise to focus on your biceps, upper back, and lats. But in the effort of maxing out a lot of body English is used to pull the weight. Then the focus on the intended muscles is gone. Enter the tall kneeling lat pulldown which trains the entire backside and returns the focus to the muscles trained. Because body English in the tall kneeling position is ready-made for America’s Funniest Home Videos.
Why it benefits you: This is great for people who are yet to do their first chin-up (or improve their chin-up technique) as it simulates the core strength necessary to pull yourself up over the bar without any extra compensation.
How to do it: This is either performed on the lat pulldown machine or the cable machine. Take an overhand, underhand, or mixed grip and get down on your knees and engage your glutes. With your arm extended pull the bar down under your chin, pause and slowly return to the starting position.
Programming suggestion: Use as an accessory exercise for added pulling volume or to improve your chances of doing your first chin-up. Two to four sets of six to 15 reps work well.
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Half Kneeling KB Bottoms Up Press
The half-kneeling bottoms-up kettlebell press improves rotator cuff strength, shoulder stability, and hip mobility in one fell swoop. It’s a great shoulder, hip, and core exercise that improves pressing technique and grip strength. Holding the Kettlebell bottoms up creates more tension in the arm through a process called irradiation which gives you high intensity at a reduced weight. It’s a shoulder press variation with the lot.
Why it benefits you: Any hitches in your overhead pressing technique will be exposed because the KB crashing onto your wrist doesn’t feel good.
How to do it: Get into a solid half-kneeling position and grip tight a lighter kettlebell bottoms up, having the horn directly above your wrist, and lock in your lat. Press keeping the KB facing upwards and your elbow underneath the center of mass of the kettlebell. Lockout with biceps close to the ear and lower down slowly and repeat
Programming suggestion: Don’t be surprised here by strength imbalances between sides. Let the weaker side dictate reps and weight. Two to three sets of six to 12 reps as an accessory exercise works well.
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Half-Kneeling Med Ball Rotational Throw
A common error with rotational med ball throwing is gym-goers using their lower back to create power, which is a big no-no unless you like low back pain. The lower back is not designed for rotation that’s the job of the hips and upper back. Performing rotational throws in the half-kneeling position increases the focus on the hips and core, which are the muscles needed for rotational power.
Why it benefits you: Strengthens the obliques and hips to improve rotational power to hit or throw a ball harder if this is your thing. If not, it helps to give you better-looking abs too.
How to do it: Get into a half-kneeling position two feet side on from the wall with the inside knee up. Grip a med ball in both hands and take the ball to your back hip. Then throw the ball explosively against the wall using your hips and upper back and not the arms. Catch the ball with both hands and reset and repeat.
Programming suggestion: Perform at the start of your training when you’re fresh. Two to three sets of five to eight reps per side is all you need.
