Pinion and Press.
The movement is as follows, lay face down on the floor in a push up position. Next step is one push-up with the best form that you can muster, stop at the bottom of the movement, fixate, then push off with your hands so that you rotate your body to the right.. While in rotation you will need to bend at the waist until you are in a seated position with your your back vertical with your legs straight out in front of you. Next step is to rotate back to the start position, repeat the series, only this time rotate in the other direction to a seated position.
Sounds simple right?
Well, the devil is in the details. In order to complete this movement cleanly you will need to have a very good sense of where you are in space to capitalize on the rotation correctly. Bracing in the form of the arms being back on the floor in the seated position is likely at first. The goal is still a clean movement dependent upon the transfer of rotational movement with hands in front of your sternum at the top of the movements.
The pinion and press has a multitude of real world uses that has kept me coming back again and again. By real world I mean slipping on the ice and recovering so that you land on your feet rather than... well anywhere else. I have noticed the benefits with traditional lathe and plaster style work as it promotes healthy energy transfer and believe me, if you start to just grind through a wall's worth of plaster you are going to be unemployable really fast. The biggest reward has to have been carrying sheet material, plywood and drywall. Each sheet is four feet by eight feet and vary from 30 lbs up 140 lbs's, not a huge amount of weight until you take into account that each sheet has 32 square feet of surface area effectively making it a sail. If you get hit by a gust of wind while carrying these materials you have to have the rotational strength and control, meaning from the feet up to the hips and shoulders, to right yourself confidently. I could go on and on about other real world applications but I think that likely I have communicated the kind of base that results .
The pinion and press can be a bit of a bear to get together at first, and it is deceptively intense, but more than worth the rewards that are reaped.
My recommendation is to start easy. 3 sets, 2 reps per set. As you begin to develop a cleaner technique increase reps but don't charge off and do a bunch, There is a lot more going on with this movement series than meets the eye. The deep core activation and central nervous system loads are pretty substantial and I've found that anytime I've been away from the pinion and press I need to take my time and build into it.
As is always the case please feel free to drop a comment.
The pinion and press can be a bit of a bear to get together at first, and it is deceptively intense, but more than worth the rewards that are reaped.
My recommendation is to start easy. 3 sets, 2 reps per set. As you begin to develop a cleaner technique increase reps but don't charge off and do a bunch, There is a lot more going on with this movement series than meets the eye. The deep core activation and central nervous system loads are pretty substantial and I've found that anytime I've been away from the pinion and press I need to take my time and build into it.
As is always the case please feel free to drop a comment.
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