Upper Body Explosive and 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.

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.

Sit on the reverse pec deck machine with your chest against the pad and feet flat on the floor. Grasp the handles with a neutral grip (palms facing each other). Keep your torso stable and core engaged. Pull the handles outward and backward, focusing on squeezing the rear deltoids as you bring your arms to the sides. Maintain a slight bend in the elbows throughout the movement. Slowly return to the starting position in a controlled manner. This exercise primarily targets the rear deltoids, with secondary activation of the upper back muscles such as the rhomboids and trapezius. Proper form involves avoiding swinging or using momentum, keeping the movement controlled and deliberate.

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.

Perform a back extension to strengthen the lower back and glutes.