Upper Body Power & 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.

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.

Stand with feet shoulder-width apart, holding a dumbbell in each hand at shoulder height with palms facing forward. Engage your core and keep your back straight. Press the dumbbells overhead by extending your arms fully, ensuring your elbows are slightly in front of your shoulders. Keep your wrists stable and avoid arching your lower back. Lower the dumbbells back to shoulder height in a controlled manner, maintaining proper form throughout. Focus on smooth, controlled movements and avoid using momentum.

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.

Sit facing the reverse pec deck machine with your chest against the pad and grasp the handles with your arms extended. Keep a slight bend in your elbows and pull the handles outward and backward, squeezing your rear shoulder muscles. Maintain a controlled motion, avoiding using momentum. Focus on keeping your shoulders down and back throughout the movement. Slowly return to the starting position with control. Keep your movements smooth and deliberate to maximize muscle engagement and prevent injury.

To perform reverse hyperextensions, lie face down on a hyperextension bench with your hips positioned at the edge. Secure your legs under the pads or supports. Keep your arms crossed over your chest or behind your head. Engage your glutes and lower back muscles to lift your legs and hips upward, extending your hips and legs behind you in a controlled manner. Avoid using momentum; focus on muscle engagement. Slowly lower your legs back to the starting position, maintaining control throughout. Keep your neck in a neutral position and avoid overarching your lower back during the movement.

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

Stand upright with a heavy weight in each hand, such as dumbbells, kettlebells, or specialized farmer’s walk handles. Keep your shoulders back and chest up, engaging your core to maintain stability. Walk forward in a straight line for a specified distance or time, ensuring your steps are controlled and your posture remains upright throughout. Focus on maintaining a steady pace, avoiding leaning or twisting, and breathing evenly. To finish, carefully set down the weights and rest.