Upper Body Power & Shoulder Stability

The Log Clean & Press is a compound movement primarily used in strongman training. It involves lifting a large, cylindrical log-shaped implement from the ground to the shoulders (clean phase) and then pressing it overhead (press phase). To perform the clean, stand with feet shoulder-width apart, grip the log with both hands, and use a hip hinge to lift it off the ground, pulling it upward while keeping the back straight. Once the log reaches the lap, explosively extend the hips and pull the log onto the chest, rotating the elbows underneath to catch it on the shoulders. For the press, press the log overhead by driving through the legs, extending the arms fully, and locking out overhead. Proper form includes keeping the core tight, avoiding excessive leaning back, and maintaining control throughout the movement. This exercise targets multiple muscle groups including the shoulders, arms, back, core, and legs.

Stand with feet shoulder-width apart, holding a barbell with an overhand grip. Bend at the hips while keeping your back flat and core engaged, allowing the barbell to hang at arm's length. Pull the barbell towards your lower chest or upper abdomen by squeezing your back muscles, keeping elbows close to your body. Lower the barbell back to the starting position in a controlled manner. Maintain a slight bend in the knees and avoid rounding your back throughout the movement. Keep your head in line with your spine and avoid using momentum to lift the weight.

To perform the dumbbell shoulder external rotation, start by lying on your side or standing with a dumbbell in one hand. Keep your elbow bent at 90 degrees and close to your torso. Slowly rotate your forearm outward, away from your body, while maintaining the elbow position. Focus on engaging the rotator cuff muscles, particularly the infraspinatus and teres minor. Lower the dumbbell back to the starting position in a controlled manner. Keep your movements slow and controlled to maximize muscle engagement and prevent injury. This exercise primarily targets the rotator cuff muscles, which are crucial for shoulder stability and health.

Stand upright holding a dumbbell in each hand with arms fully extended at your sides. Keep your back straight and shoulders back. Slowly elevate your shoulders as high as possible, squeezing the trapezius muscles at the top of the movement. Hold briefly, then lower your shoulders back to the starting position in a controlled manner. Maintain a neutral head position and avoid using your arms to lift the weights—focus on shoulder elevation. Breathe out as you shrug and breathe in as you lower.

cable face pull with external rotation

Push-ups are a bodyweight exercise performed by lying face down on the ground and then pushing the body up and down using the arms. To perform a push-up, start in a plank position with your hands placed slightly wider than shoulder-width apart and your feet together. Keep your body in a straight line from head to heels. Lower your body until your chest nearly touches the floor, keeping your elbows at a 45-degree angle relative to your torso. Push back up to the starting position, maintaining a straight body line throughout the movement.

Hold a plank position on your forearms to engage the core muscles.