Banded Inlocate
The Banded Inlocate is an active mobility exercise that strengthens the shoulders while keeping the elbows locked straight. Starting with band resistance allows the athlete to build straight arm strength and gradually prepare the shoulder girdle for the full range of motion needed in later ring progressions.
- Type Of Exercise: Mobility
- Muscles: Shoulders
- Difficulty: Moderate
- Equipment: Resistance Band
Banded Inlocate
- Begin kneeling facing away from a resistance band fixed overhead.
- Grab the handles of the band with an over grip (palms away) and raise your arms overhead.
- Be sure you still have band tension upon full overhead extension of your arms.
- Slowly begin to internally rotate your shoulders.
- Allow your hands to rotate outward as your shoulders roll in and continue the movement until your palms are facing backward and you have achieved 180-degree arm rotation.
- Reverse the motion back to the start position, keeping your elbows locked and mild tension in the band at all times.
- The only movement should be internal shoulder rotation, the related rotation of your arms, and a slight lean forward as your arms go back.
- Keep your hands as close together as you can during this movement and be sure to completely finish the arm rotation in the rear.
- Repeat for reps.
- Exercise: Banded Cross Pull
- Type of Exercise: Mobility
- Muscles: Lats, Trapezius, Shoulders
- Difficulty: Moderate
- Equipment: Resistance Band
- Exercise: Banded Front Pulldown
- Type of Exercise: Mobility
- Muscles: Shoulders
- Difficulty: Moderate
- Equipment: Resistance Band
