Prone Over Grip Weighted Shoulder Dislocate
The Prone Over 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 Over Grip Weighted Shoulder Dislocate
- Lie on your stomach, body straight, and a weighted bar extended overhead.
- 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 over grip (palms down), shrug your shoulders to your ears as much as possible, and lift the bar up.
- Continue lifting until the bar travels 180-degrees around to your glutes.
- Reverse the motion, returning the bar to the floor 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.
- Exercise: Standing Weighted Over Grip Shoulder Dislocate
- Type of Exercise: Mobility
- Muscles: Shoulders, Trapezius
- Difficulty: Moderate
- Equipment: Barbell, Weighted Dowel
- Exercise: Prone Under Grip Weighted Shoulder Dislocate
- Type of Exercise: Mobility
- Muscles: Shoulders, Trapezius, Middle Back, Forearms
- Difficulty: Moderate
- Equipment: Barbell, Weighted Dowel
