This exercise improves shoulder and scapular stability, lumbo-pelvic stability, and grip. Loading just one side of the bar makes these very anti-lateral flexion in nature.
This exercise will have a positive carryover to pull-ups, muscle-ups, deadlifts, and many other exercises, sports, and daily activities. Grip training is very important!
Coaching Tips:
- Hang a band around one end of a barbell, and attach a kettlebell to the band.
- Adopt your preferred hand width.
- Press the barbell into an overhead position (or start with barbell in an overhead position).
- Once you are in the overhead position, your entire body should remain in a fixed position. Your head, torso, and hips should be in a stacked position.
- Keep the barbell over your head. It should not drift ahead or behind of your body.
- Keep your wrists in a neutral position.
- Now hold for the target length of time.
- For the duration of the exercise, do not allow your shoulders to excessively shrug.
- For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or weight to shift from knee to knee.
- For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and squeeze your glutes.
- In terms of breathing, do what works and feels best for you.
Get a package of The Ultimate Pull-Up Program and The Ultimate Lower Body And Core Program for $157. Both programs regularly cost $97 each, so you save $37.
Join THOUSANDS Of People From 86 Countries Worldwide And Get The Ultimate Pull-Up Program Now
