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