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
- 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.
- Exercise: Standing Weighted Under Grip Shoulder Dislocate
- Type of Exercise: Mobility
- Muscles: Shoulders, Trapezius, Middle Back, Forearms
- Difficulty: Moderate
- Equipment: Barbell, Weighted Dowel
- Exercise: Prone Over Grip Weighted Shoulder Dislocate
- Type of Exercise: Mobility
- Muscles: Shoulders, Trapezius, Middle Back, Forearms
- Difficulty: Moderate
- Equipment: Barbell, Weighted Dowel
