How to do a 4 Point Kneeling Position

By August 22, 2019February 6th, 2022No Comments

How to perform a 4 Point Kneeling Position with TurnFit Personal Trainers and guest Kennedy Hindley

This position is a prerequisite to some of the more advanced movements. Ensuring you have your positioning correct, means you will be more efficient and reduce the risk of injury.

1. On all fours, your hands should be directly underneath your shoulders and knees directly beneath the hips. Your arms should be fully lengthened but avoid locking your elbows. Your hands are pushed into the ground.
2. Your spine should be in a neutral alignment. Make sure your spine is straight. Adjust your hips and neck as necessary. It is often good to have someone else check that your spine is completely straight.
3. Press your hands into the ground and rotate your elbows forward.
4. Pull your shoulder blades into your back pockets.
5. Hold.

NOTE: Your chest and the front of your shoulders should be open without tension in the neck area.

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Author TurnFit

TurnFit Personal Trainers is founded by David Turnbull or “Coach David” – an experienced and successful Personal Trainer who strives to build happier, healthier lives every day. With a focus on holistic health, we pride ourselves on making a difference and were recently awarded the Top Choice Award for Personal Trainer in Vancouver for the 5th year in a row. Every trainer at TurnFit is committed and relentless in our pursuit to help you reach your health and wellness goals. It’s our mission to help you to build the skills, and mindset, it takes to feel successful in all areas of your life. We look forward to hearing from you! -David Turnbull

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