Not Weak. Just Tight ⚙️
- Jamie Stumpe
- 2 days ago
- 2 min read
If overhead pressing feels awkward, you’re probably not weak. You’re probably tight.
Hours behind a desk. Daily commuting. Old shoulder niggles = tight shoulders and stiff spine. Then you try to press overhead and it turns into a shrug and a grind.
That’s not strength. That’s compensation.
The kneeling landmine press is often a better place to start.
It lets you press upward without demanding perfect mobility. The angled bar path gives your shoulder space. You can load it, control it, and feel strong instead of jammed at the top.
And shoulder strength matters too! It's lifting your kids overhead. Reaching into the loft. Serving in tennis. Controlling your arm under load without feeling vulnerable there.
If pressing overhead irritates things, avoiding pressing isn’t the solution. Choosing the right version is.
How to get started…
Place one end of a barbell into a landmine attachment or secure corner.
Kneel down with back knee inline with barbell collar.
Hold the bar at shoulder height with your elbow slightly in front of your body.
With Ribs down AKA abs braced. Glutes lightly engaged.
Press the bar up and slightly forward along its natural arc.
At the top, your arm finishes close to vertical relative to your torso.
Lower under control & repeat.
You should feel the front of the shoulder working, your upper back stabilising, and your core preventing you from leaning back.
You shouldn’t feel a sharp pinch or an exaggerated shrug.
If you’re shrugging hard, it’s too heavy.
This isn’t the final destination either.
It’s a bridge, not a downgrade.
You use it while improving mobility and control. As that improves, you can move toward a kneeling kettlebell press, and eventually a strict barbell press if you want to.
All are presses.
All build strength.
They just demand different levels of mobility.
There’s nothing impressive about grinding through a movement your body isn’t ready for. There is something impressive about choosing the right tool and progressing it patiently.
If overhead work has felt frustrating, it may not be that pressing is wrong.
It might just be the angle.
This week, ask yourself:
What movement have you written off that might just need attacking from a different angle?
P.S. If you enjoyed this week's Thursday Three, please share it with a friend.
Thanks,
Jamie
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