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.
- Type Of Exercise: Mobility
- Muscles: Shoulders, Trapezius, Abdominals
- Difficulty: Beginner
- Equipment: Barbell, Weighted Dowel
Supine Weighted Flexion
![Supine Weighted Flexion 1 Supine Weighted Flexion Beginning](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2020/07/Supine_Weighted_Flexion-1.jpg)
![Supine Weighted Flexion 2 Supine Weighted Flexion End](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2020/07/Supine_Weighted_Flexion-2.jpg)
![Supine Weighted Flexion 3 Supine Weighted Flexion](https://www.gymnasticbodies.com/gymfit/wp-content/uploads/2020/07/Supine-Weighted-Flexion.jpg)
- 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.
![Supine Weighted Flexion 4 Standing Weighted Shoulder Extension](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2020/07/HS_PE2_iM_-_3.jpg)
- Exercise: Standing Weighted Shoulder Extension
- Type of Exercise: Mobility
- Muscles: Shoulders, Biceps
- Difficulty: Beginner
- Equipment: Body Only
![Supine Weighted Flexion 5 Prone Weighted Flexion](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2020/07/HS_PE5_-_3.jpg)
- Exercise: Prone Weighted Flexion
- Type of Exercise: Mobility
- Muscles: Shoulders, Trapezius
- Difficulty: Beginner
- Equipment: Barbell, Weighted Dowel