The half kneeling javelin press is a simple, challenging, and fun alternative to any standard shoulder press you’re already incorporating into your workouts, according to men’s health fitness director Ebenezer Samuel, CSCS As long as you resist the urge to throw a barbell around the gym, you’ll be fine incorporating this exercise into your shoulder routine.
The javelin press may not make you a better track and field athlete, but lifting a bar overhead with one hand gives off an old-time sideshow strongman vibe. While the movement showcases shoulder strength, it targets a large number of muscle groups not normally associated with shoulder work.
To begin with, this variation requires wrist and grip strength to stabilize the oversized bar, while at the same time the instability caused by the length of the bar also hits the core.
How to do the half kneeling javelin press
Get into a half kneeling position while holding a straight bar or EZ-curl bar with the same hand as your front foot. Due to the instability caused by the long levers on the bar, you will have to be much more aware of your wrist position, as the goal is to keep the bar parallel to the ground as you press. Otherwise, the bar can wobble and you may end up hitting one end on the ground.
As you can see, battling bar instability is a recurring theme when it comes to the javelin press. In this case, the ultimate challenge is maintaining control during the eccentric (downward) phase of the press, which will require more control from the wrists to the core to fight the momentum of the bar, which can cause the bar to twist. awkwardly.
Again, the goal is to push through the reps and keep the bar parallel to the ground. Slow and controlled works best. Try to start with three sets of 10 to 12 repetitions.
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