This exercise strengthens the traps (most notably, the lower traps), and improves shoulder and scapular controlled mobility. If you want healthy and durable shoulders, add this to your training.
Coaching Tips:
- Hold some light weight plates, dumbbells, or other objects. You will not need to use much resistance to make this both challenging and effective. I only used 5 lbs and this was more than enough.
- Adopt your preferred foot width and positioning.
- Get into an RDL position by hinging your hips back. Your head, torso and hips should be in a stacked position.
- To get into the RDL position, pretend you are pushing your hips backwards against a wall, or that a rope is pulling your hips backwards. Maintain this position for the duration of the exercise.
- Start so your arms are down by your sides. Keep your elbows straight, and use a neutral grip (palms facing each other).
- Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).
- Now perform a y-raise. Once you hit your end range, lower your arms and the weights to the starting position with complete control. Aside from your arms/shoulder blades, keep the rest of your body in a fixed position. Do not use any momentum.
- Do not let your shoulders elevate/shrug towards your ears.
- For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your spine to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine or hips to rotate.
- For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and contract your posterior core muscles.
- In terms of breathing, do what works and feels best for you.
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