Official Website of Sarah E. Rippel, BS, CPT, FMS

-The Superband Hi-To-Low Press-


Not too long ago, I posted about a recent study done by JC Santana and Dr. Stuart McGill, that shows the standing band press activates more core muscle then the bench press, and relies less on chest musculature.  You can access this post by clicking HERE (will open in separate window).

The standing press can also be done with a Superband!

In the video below, i’ve attached a 1/2-inch Superband to a 1-inch, and anchored the 1-inch to the top of some monkey bars.  I am pressing from high to low, which changes things up somewhat, but the principles of the movement are still the same.  You will notice that I perform the press more like a downward punch.  I am being less strict and not keeping my torso rigid, as I did in the video from the post above.  Also, i’m demonstrating 10 reps of a “basic” version, and then 10 reps of a more dynamic “advanced” version.  The dynamic version involves more of the body, and is more of a butt-kicker! 🙂  

Pay attention to the “forward” leg and its relationship to the pressing side.  The leg and opposite side shoulder girdle are working BIG time to stabilize and maintain the movement’s range of motion, while the trunk relays it’s “message” between them!  This is an example of a fascial “train” explained in Thomas Myers’ book, “Anatomy Trains.”  If you’ve never read the book, I suggest you do so!  More specifically, this “train” is called the spiral line, and it links one shoulder girdle to the opposite leg.  Both “ends” of the train (hip and opposite shoulder girdle) will be negatively affected if there are restrictions in the spiral line.  It is not uncommon to find poor flexibility of the opposite ankle and hip in someone who has some sort of tightness in the shoulder girdle!  Enough with the scientific stuff…check out the vid!

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