Xiaopeng Backward
Xiaopeng Backward is a great mobility and warm up drill that will wake up your shoulder girdle and fire up your rotator cuffs. If you don't want to jump into your shoulder work cold, this is a great shoulder warm up.
- Type Of Exercise: Mobility
- Muscles: Shoulders
- Difficulty: Beginner
- Equipment: Dumbbell
Xiaopeng Backward
- Begin standing with your feet hip width apart and a dumbbell held in your right hand.
- With your right palm facing forward and elbow locked, lift the weight straight up behind you.
- Turn your hips to the right if necessary to keep the weight in line with your shoulder as you raise it.
- As you lift, reach back (retract) as far as possible.
- When the weight reaches overhead, shrug your right shoulder strongly to your ear (elevate).
- Once fully overhead, rotate the weight 180-degrees so that your palm is again facing backward.
- Now lower the weight in front of you (palm up), again keeping it directly in line with your shoulder.
- Rotate your hips to the left if necessary to prevent the weight from drifting sideways.
- Lower the weight back to your side, repeat for reps, and switch arms.
- Exercise: Xiaopeng Forward
- Type of Exercise: Mobility
- Muscles: Shoulders
- Difficulty: Beginner
- Equipment: Dumbbell
- Exercise: Cat
- Type of Exercise: Flexibility
- Muscles: Shoulders
- Difficulty: Beginner
- Equipment: Body Only
