Prone Under Grip Weighted Shoulder Dislocate
The Prone Under Grip Weighted Shoulder Dislocate is an active mobility drill targeting the shoulder girdle and helpful for handstand shoulder mobility.
- Type Of Exercise: Mobility
- Muscles: Shoulders, Trapezius, Middle Back, Forearms
- Difficulty: Moderate
- Equipment: Barbell, Weighted Dowel
Prone Under Grip Weighted Shoulder Dislocate
![Prone Under Grip Weighted Shoulder Dislocate 1 Prone Under Grip Weighted Shoulder Dislocate Beginning](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2020/07/ProneUndergrip-1.jpg)
![Prone Under Grip Weighted Shoulder Dislocate 2 Prone Under Grip Weighted Shoulder Dislocate End](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2020/07/ProneUndergrip-2.jpg)
![Prone Under Grip Weighted Shoulder Dislocate 3 Prone Under Grip Weighted Shoulder Dislocate](https://www.gymnasticbodies.com/gymfit/wp-content/uploads/2020/07/Prone-Undergrip-Dislocate-1.jpg)
- Lie on your stomach, body straight, and a weighted bar placed across your glutes.
- Look up slightly so that your chin, and not your forehead, is in contact with the floor.
- Hold the bar with at least a double shoulder-width grip, palms down.
- Lift the bar up and around 180-degrees and place it down overhead on the floor.
- Reverse the motion, returning the bar to your glutes with control, and repeat for reps.
- Never let your elbows bend, always shrug as the bar goes overhead, and keep a firm grip.
- Over time, work to slowly narrow your grip to nearly shoulder-width.
![Prone Under Grip Weighted Shoulder Dislocate 4 Standing Weighted Under Grip Shoulder Dislocate](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2020/07/HS_PE6_iM_-_1.jpg)
- Exercise: Standing Weighted Under Grip Shoulder Dislocate
- Type of Exercise: Mobility
- Muscles: Shoulders, Trapezius, Middle Back, Forearms
- Difficulty: Moderate
- Equipment: Barbell, Weighted Dowel
![Prone Under Grip Weighted Shoulder Dislocate 5 Prone Over Grip Weighted Shoulder Dislocate](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2020/07/HS_PE7_iM_-_2.jpg)
- Exercise: Prone Over Grip Weighted Shoulder Dislocate
- Type of Exercise: Mobility
- Muscles: Shoulders, Trapezius, Middle Back, Forearms
- Difficulty: Moderate
- Equipment: Barbell, Weighted Dowel