Weighted Shoulder Extension Hang
The Weighted Shoulder Extension Hang intensifies the shoulder extension stretch. The weight makes it an active mobility drill. It opens the chest and lengthens the biceps, but should be approached after the athlete is comfortable with the non-weighted version.
- Type Of Exercise: Flexibility
- Muscles: Shoulders, Biceps, Hamstrings
- Difficulty: Intermediate
- Equipment: Barbell, Weighted Dowel
Weighted Shoulder Extension Hang
- Begin standing with a weighted bar held behind your glutes at shoulder-width, palms forward.
- Keep your body fully upright, retract your shoulder blades (pinch them together), and lift the bar up behind you with straight elbows.
- Keep retracting, lift the bar as high as possible, and then fold forward into a pike stretch.
- Once inverted, allow gravity to take your shoulders further into extension (drop the weight closer to the ground).
- Pause and hold your end range of motion for time.
- Exercise: Manna Wall Slide
- Type of Exercise: Mobility
- Muscles: Shoulders, Trapezius, Biceps
- Difficulty: Intermediate
- Equipment: Slider, Wall
- Exercise: Manna
- Type of Exercise: Strength
- Muscles: Hips, Abdominals, Shoulders, Trapezius
- Difficulty: Elite
- Equipment: Body Only
