Shoulder Extension Rollover – Pronated

Shoulder extension is a key element in upper body movements like the push-up, dip and pull-up. It is also extremely important for more advanced movements like skin the cat and back levers.

Cues:

  • Use a pronated grip
  • Keep the torso neutral and raise the stick as high as you are able
  • Hinge over and allow the weight to pull your shoulders into an increased range of motion
  • Pull into this range of motion as you stand and use the stretched position to allow a higher hold each rep
  • Pause in each position for AT LEAST 1 full second each rep
  • Add weight to build strength and increase range

Mistakes:

  • Arching the back or reaching far forward with the neck to create false range of motion
  • Moving quickly through each position
  • Allowing the stick to drop without utilizing the increased range from each rollover

Cues:

  • Keep the elbows level with your shoulders and rotate the hands down and back up with control
  • The elbows should stay directly to the sides of the shoulders
  • Maintain strong retraction and rotate the hands as low as possible without causing the shoulders to translate forward

Mistakes:

  • Elbows moving – the humorous should rotate within the joint
  • Shoulders rolling forward as the hands come down
  • Using too much weight
  • Flaring the ribcage 

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