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

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