SM Kneeling Raise

Performing a shoulder press movement in a kneeling position, places greater emphasis on the shoulder and back muscles, as your legs can not assist you during the lift. You may decide to place a mat under your knees to protect them during the lift, however always make sure the floor is clear of any stones or grit.

START	FINISH

Smoothly lift the weight vertically, taking the weight directly above your shoulder with your arms straight, keeping your back straight. Lower down under control and repeat for desired amount of reps.

You may decide to position yourself slightly back and lift the weight out to your front, in order to also work your chest muscles, however avoid this method if unconditioned to weight lifting, as it will place stress on the lower back.

You may perform with a normal shoulder width or close grip, having your palms facing forward, or reverse grip - palms facing back, however always take care to avoid arching your back.