Supine Weighted Flexion
The Supine Weighted Flexion exercise is an active mobility drill targeting the rotator cuffs. It's used to help develop the shoulder girdle for handstand shoulder mobility.
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- Type Of Exercise: Mobility
- Muscles: Shoulders, Trapezius, Abdominals
- Difficulty: Beginner
- Equipment: Barbell, Weighted Dowel
Supine Weighted Flexion
- To set up, lie on your back, body extended, and place a weighted bar across your thighs.
- Engage your abs and press your ribs down until your lower back makes full contact with the floor.
- Keep this posterior pelvic tilt (PPT) and full back-to-floor contact throughout.
- Hold the bar at shoulder-width and begin to raise it overhead.
- Stop just before you lose PPT and hold. Your goal is to be able to hold the bar just off of the ground for time.
- During the hold, elevate your scapula completely by shrugging your shoulders up to your ears the entire time.
- Exercise: Standing Weighted Shoulder Extension
- Type of Exercise: Mobility
- Muscles: Shoulders, Biceps
- Difficulty: Beginner
- Equipment: Body Only
- Exercise: Prone Weighted Flexion
- Type of Exercise: Mobility
- Muscles: Shoulders, Trapezius
- Difficulty: Beginner
- Equipment: Barbell, Weighted Dowel
