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.

To perform a pull-up, start by hanging from a pull-up bar with your hands slightly wider than shoulder-width apart, palms facing away from you. Engage your core and pull your body upward until your chin is above the bar. Keep your elbows close to your body and avoid swinging or using momentum. Lower yourself back to the starting position with control. Repeat for the desired number of repetitions.

Press dumbbells overhead while seated or standing to target the shoulder muscles.

cable face pull with external rotation

To perform the Dumbbell Side Lateral Raise, start by standing upright with a dumbbell in each hand, arms at your sides. Keep your feet shoulder-width apart and maintain a slight bend in your elbows. Engage your core and ensure your back is straight. Slowly raise the dumbbells out to the sides until your arms are parallel to the ground, keeping your elbows slightly bent. Hold for a moment at the top of the movement, then lower the weights back to the starting position in a controlled manner. Avoid swinging the weights and focus on using your shoulder muscles to lift.

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

Stand with your side to a low cable pulley station, attach a handle, and grasp it with your hand closest to the machine. Keep your elbow bent at 90 degrees and tucked into your side. Pull the handle outward and upward, rotating your shoulder externally, while keeping your elbow fixed in place. Slowly return to the starting position. Maintain a controlled movement throughout, avoiding any compensatory movements. This exercise primarily targets the rotator cuff muscles, especially the infraspinatus and teres minor, which are responsible for shoulder external rotation.

Mobility & Stability Drills encompass a variety of exercises designed to improve joint range of motion, enhance muscular balance, and promote overall stability. These drills often include dynamic stretching, balance exercises, and controlled movements such as bird dogs, shoulder circles, hip circles, and plank variations. Proper form involves maintaining controlled, deliberate movements, engaging core muscles, and avoiding compensatory patterns. These exercises primarily target improving joint function and muscular coordination, serving as a foundation for more intense training or rehabilitation.