Upper Body Explosive & Shoulder Stability

The Log Clean and Press is a compound movement primarily used in strongman training. The exercise begins with the athlete lifting a large, cylindrical log-shaped implement from the ground to the shoulders in a clean motion, which involves a powerful hip hinge and shrug to elevate the log. The athlete then presses the log overhead by extending the arms, engaging the shoulders, triceps, and core for stability. Proper form involves keeping the back straight during the lift, using the legs to generate power during the clean, and pressing in a controlled manner without overarching the lower back. This exercise targets the shoulders, triceps, upper chest, and core, while also engaging the legs and back during the clean phase.

Weighted Pull-Ups are performed by adding extra weight to your body while executing a standard pull-up. To perform this exercise, hang from a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart. Attach a weight belt or hold a dumbbell between your feet to add resistance. Engage your core and pull your body upward until your chin is above the bar, then lower yourself back to the starting position with control.

The Dumbbell Push Press is a dynamic upper body exercise that combines a shoulder press with a slight leg drive. To perform the exercise, start by standing with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height with your palms facing forward. Slightly bend your knees and engage your core. In one fluid motion, push through your legs to generate momentum while pressing the dumbbells overhead until your arms are fully extended. Lower the dumbbells back to shoulder height and repeat for the desired number of repetitions. Ensure to maintain a neutral spine and avoid excessive arching of the back during the movement.

Stand with your side to a cable station, holding the handle with the hand closest to the machine. Keep your elbow bent at 90 degrees and tucked into your side. Keeping your elbow fixed, rotate your forearm outward, moving the handle away from your body to engage the rotator cuff muscles, primarily the infraspinatus and teres minor. Control the movement back to the starting position. Maintain a stable posture throughout, avoiding torso rotation. This exercise targets the shoulder's external rotator muscles and helps improve shoulder stability and injury prevention.

To perform Hanging Leg Raises, find a pull-up bar or any sturdy overhead bar. Grip the bar with an overhand grip, hands shoulder-width apart. Hang from the bar with your arms fully extended and your legs straight. Engage your core and, keeping your legs straight, lift them up in front of you until they are parallel to the ground or higher, if possible. Slowly lower your legs back to the starting position, maintaining control throughout the movement. Avoid swinging or using momentum to lift your legs.

Sit facing the reverse pec deck machine with your chest against the pad and feet flat on the floor. Grasp the handles with a slight bend in your elbows. Keep your torso stable and retract your shoulder blades. Pull the handles outward and backward, focusing on squeezing the rear deltoids. Maintain a controlled motion throughout, avoiding swinging or using momentum. Slowly return to the starting position with control. Keep your movements smooth and deliberate to maximize muscle engagement and prevent injury.

Begin in a side plank position with your forearm on the ground, elbow directly under shoulder, legs extended and stacked or staggered for stability. Engage your core and keep your body in a straight line from head to heels. While maintaining the side plank position, reach your top arm under your torso, then extend it back up towards the ceiling, reaching as far as possible without losing core engagement or hip alignment. Keep your hips elevated and avoid sagging or piking. This exercise targets the obliques, shoulders, and core stabilizers, enhancing lateral core strength and shoulder mobility.

Kneel holding ab wheel, roll forward extending body, roll back contracting abs.