In this week’s tutorial, we will cover the kinesis alternate high punch and how this exercise can help you develop strength, endurance and balance.
The Kinesis alternate high punch is an excellent strength-endurance exercise that also develops dynamic balance and postural control.
The exercise is a functional progression from the seated alternate press/overhead press and places higher demands on the core and leg muscles. Proper execution will also require higher levels of balance and postural control, which will mean a reduction in weight in the beginning.
To perform the Kinesis alternate high punch, you must first select a weight that is a little less than you would typically choose for a seated Kinesis overhead press.
Grab the vertical handles and bring them to the front of the shoulders. Soften the knees, set the shoulders, and engage the core.
Start to punch the handles alternately to head height. Pivot on the balls of the feet and rotate the hips/spine – use this to find a rhythm. Maintain an upright posture throughout the movement.
Repeat for reps or time.
During a seated Kinesis press, the lower body is mostly redundant. The hips/pelvis are held in a fixed position, and there is little involvement of the legs. With any standing Kinesis exercise, the lower body must now help to stabilise the movement – this exercise soon becomes a whole-body movement.
With a standing Kinesis press, the objective is to maintain a healthy stable base and core. In contrast, the alternate punches require more dynamic control of posture. It’s essential to pivot on the ball of the foot – this is where the movement begins. The pivot allows the hip and spine to rotate efficiently – which ultimately allows the shoulder and arm to load and transfer force from the ground up to hand (similar to a boxer’s jab).
Without the proper sequencing of the feet, hips, spine and shoulder (all under right balance), efficient force transfer may be lost, resulting in compensatory muscle action. It is therefore essential to develop functional joint mobility in the ankle, hips and thoracic spine/shoulder to support this movement.
We often see the sequencing of these body parts in several sporting actions, such as boxing, throwing a ball or hitting a tennis ball. This exercise can help to drill primary balance, postural control and joint sequencing on which more sophisticated technical skills can be built.