Clubbel Outside Shoulder Press Kneeling

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The clubbel outside shoulder press kneeling workout is designed to primarily engage the shoulders.

By using the clubbel, this exercise targets the deltoids, trapezius, and rotator cuff muscles.

It involves kneeling on the ground while holding the clubbel with both hands at shoulder height.

With controlled movements, the clubbel is pressed upward and outward, effectively challenging the shoulder muscles.

Start by kneeling on a mat or soft surface, with your knees hip-width apart and your toes pointing straight ahead.
Hold a clubbel in your right hand, gripping it firmly with your palm facing inward and your thumb wrapped around the handle.
Extend your right arm out to the side, keeping it parallel to the ground and in line with your shoulder.
Slowly press the clubbel upward, straightening your arm while maintaining control and stability.
Continue pressing until your arm is fully extended overhead, with your bicep next to your ear and your palm facing forward.
Lower the clubbel back down to the starting position in a controlled manner, keeping your arm parallel to the ground.
Repeat the movement for the desired number of repetitions, then switch to your left hand and repeat the exercise.

Focus on maintaining a strong and stable kneeling position throughout the exercise. Plant your knees firmly on the ground, engage your core muscles, and keep your spine neutral to provide a solid foundation for the movement.
Hold the clubbel with a firm grip, ensuring that your wrists are straight and aligned with your forearms. This will optimize your control over the weight and help you engage your shoulders effectively.
As you begin the shoulder press, exhale and initiate the movement by pushing the clubbel upwards in a controlled manner. Visualize your shoulders as the primary movers, consciously contracting and engaging them throughout the entire range of motion.
At the top of the movement, pause briefly and focus on squeezing your shoulder muscles to maximize the contraction. This will not only enhance the effectiveness of the exercise but also help you develop better mind-muscle connection in your shoulders.
During the descent, inhale and lower the clubbel back to the starting position with control. Avoid any sudden or jerky movements, and continue to engage your shoulders to maintain tension throughout the exercise.