Kneeling TRX Lat Stretch: Improve Your Overhead Press Mobility

Are you struggling with shoulder mobility during your overhead press? Do your lats feel tight when reaching overhead? The kneeling TRX lat stretch might be exactly what you need to unlock better overhead pressing mechanics and improved upper body mobility.

Watch the video below on how to maximize this exercise.

What Is the Kneeling TRX Lat Stretch?

The kneeling TRX lat stretch is a highly effective mobility exercise that targets the latissimus dorsi (lats) and surrounding shoulder structures. By utilizing suspension straps in a controlled stretching position, this exercise helps create space in the posterior shoulder region while promoting better overhead positioning.

Equipment Needed

• TRX suspension trainer or any suspension-based system with handles
• A stable anchor point
• Comfortable surface for kneeling

Benefits of the Kneeling TRX Lat Stretch

• Improved overhead pressing mobility – Directly translates to better barbell and dumbbell overhead movements
• Increased lat flexibility – Reduces tension in tight lats that restrict shoulder movement
• Enhanced breathing mechanics – The breathing component helps release tension and improve range of motion
• Better pull-up performance – More mobile lats can improve your pulling exercises too
• Adjustable intensity – Easy to modify based on your current mobility level
• Convenient home workout option – Requires minimal equipment and space

Step-by-Step Instructions

1. Setup: Adjust your TRX straps so the handles hang at approximately waist level or slightly lower (mid-thigh height is ideal)
2. Starting position: Kneel on the floor in a tall kneeling position with your knees hip-width apart
3. Hip position: Rock your hips backward so your buttocks rest on your heels or ankles
4. Hand placement: Grasp the handles with either a closed grip or open hands (personal preference)
5. Reaching forward: Extend your arms forward while ducking your head through the handles, similar to an overhead press position
6. Breathing technique:
   • Take a deep breath in through your nose
   • Exhale slowly through your mouth
   • As you exhale, sink deeper into the stretch
   • Focus on driving your chest toward the floor
   • Feel the stretch in your armpit and lat area
7. Optional side emphasis: To focus on one side more than the other:
   • Lean toward your right side to emphasize the left lat
   • Lean toward your left side to emphasize the right lat
   • Continue alternating sides with your breathing pattern

Programming Recommendations

The kneeling TRX lat stretch is versatile and can be programmed in several ways:

As a General Warm-Up

Perform this stretch after your dynamic warm-up but before touching a barbell or other resistance equipment. This helps open up your lats and create space in the posterior shoulder before loading.

As a Filler Exercise

This is my preferred method. Program the kneeling TRX lat stretch between sets of overhead pressing variations as a superset. This helps maintain optimal lat length throughout your training session and progressively improves your overhead position.

Duration Guidelines

Rather than counting repetitions, I recommend using breath counts or time:

• Breath-based approach: 5 complete breath cycles (approximately 30-45 seconds with quality breathing)
• Time-based approach: Set a timer for 30-45 seconds and focus on sinking deeper with each breath

Form Tips and Considerations

• Relaxation is key: Don’t force the stretch—let your body relax and sink into the new range of motion
• Quality breathing: Focus on deep diaphragmatic breathing to facilitate relaxation
• Progressive depth: With each breath cycle, try to sink a little deeper into the stretch
• Consistent practice: Include this stretch regularly in your training to see lasting mobility improvements
• Adjust strap height: If the stretch feels too intense or not challenging enough, adjust the height of your suspension handles

When to Incorporate This Stretch

The kneeling TRX lat stretch is particularly beneficial when included in training sessions that feature:

• Overhead pressing movements (military press, push press, handstand work)
• Pull-up and chin-up training
• Olympic weightlifting (especially snatch and jerk variations)
• Mobility-focused recovery days
• Daily movement practice for desk workers with tight shoulders

Final Thoughts

The kneeling TRX lat stretch is a simple yet powerful mobility tool that can dramatically improve your overhead pressing mechanics. By addressing lat tightness—a common limiting factor in overhead movements—you’ll not only enhance your performance but also reduce the risk of compensatory patterns that can lead to injury.

Give this stretch a try before your next pressing session and take note of how your shoulders feel afterward. Consistent practice is key to lasting mobility improvements, so consider making this a regular part of your training routine.