Curated Action

Supine Isometric Knee-to-Hand Press ("Small but Mighty")

General Training

Supine Isometric Knee-to-Hand Press ("Small but Mighty") is a reusable training action. Review its coaching notes and targets below.

Reusable training actionVideo demonstration59 sec

Training Details

0:00 / 0:59
Sourceyoutube.com/watch?v=IDTove8EJjo
AuthorYouTube creator

Supine Isometric Knee-to-Hand Press ("Small but Mighty")

Lie supine on the mat with knees bent at 90 degrees in tabletop position; curl head and shoulders off the floor, place palms against the tops of the knees, and forcefully press the knees into the hands while driving the hands into the knees to generate self-resisted isometric tension.

Key points

  • Anchor the lower back firmly into the floor by actively bracing the deep core
  • Generate maximum mutual isometric pressure between the palms and the fronts of the knees
  • Keep the chin lightly tucked with shoulders elevated off the mat, or rest the head back if neck strains

Common mistakes

Arching the lumbar spine off the mat or reducing self-generated pushing force.

Sets: 1Rest: 1 minEst. duration: 59 sec
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