Moves/challenge: 10 SPEED SKATERS + 10 rows

challenge: 10 SPEED SKATERS + 10 rows

ID: 219

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Exercise Type:
Total Hang
Contraindications:
Shoulder Issues/Mobility, Wrist Problems
Equipment:
Floor Based
Applicability:
Focus
Superset?:
Yes
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Full shoulder elevation followed by active scapular depression at the dead hang.
  2. 2. Breathe throughout; do not hold the breath during a sustained hang.
  3. 3. End range is where the real work happens — do not shy away from it.

Regression:

Substitute a dead hang from a low bar at hip height for a less demanding entry point.

Progression:

Add controlled scapular shrugs during the hang to work shoulder girdle strength in the end range.

Common Problems:

Swinging instead of staying still — tighten the core and glutes to dampen any oscillation.