These movements are for straight arm strength development, and should (with some exception) be performed with a locked elbow. Keeping the elbow locked puts the majority of the challenge on the scapula. Training straight arm strength should complement bent arm strength (pulling/pressing) work.
Hanging work can serve as prehab for the shoulder as well as mobility work. The progressions below may be trained simultaneously.
Progressions- Hanging
Progression 1 - Inclined Hang
Points of Performance
- Body straight.
- Less vertical with the torso is more difficult.
Required Work: 3 x 60 seconds
Progression 2 - Foot Assisted Hang
Points of Performance
- Hands just outside shoulder width.
- Use legs as little as possible to assist.
Required Work: 3 x 60 seconds
Progression 3 - Passive Hang
Points of Performance
- Grip bar as light as possible to remain on the bar. The rest of the body should be relaxed.
- Use a bar which allows you to hang completely extended.
Required Work: 3 x 60 seconds
Progression 4 - Active Hang
Points of Performance
- Start in a passive hang.
- Depress shoulders as much as possible while keeping elbows locked.
Required Work: 3 x 60 seconds
Progression 5 - Scap Pull-Up
Points of Performance
- Start in a passive hang.
- Depress and elevated shoulders in a controlled manner.
Required Work: 3 x 60 seconds
PROGRESSIONS - FRONT LEVEr
Progression 1 - Tuck Hollow Body
Points of Performance
- Keep low back in contact with the ground.
- Shoulders off the ground.
Required Work: 3 x 60 seconds
Progression 2 - Straddle Hollow Body
Points of Performance
- Legs wide and straight.
- Shoulders off the ground and low back in contact.
Required Work: 3 x 60 seconds
Progression 3 - Hollow Body
Points of Performance
- Body "hollow", legs straight, arms overhead.
- Keep low back in contact with the ground.
Required Work: 3 x 60 seconds
Progression 4 - Hollow Body Rock
Points of Performance
- Maintain hollow position, lower back stays in contact with ground
Required Work: 3 x 60 seconds
Progressions- Back Lever
Progression 1 - Bodyweight Reverse Hypers
Points of Performance
- There should be movement in the lower back.
- Aim to swing legs through at the bottom.
- At the top, legs straight, squeeze butt.
Required Work: 3 x 50 reps
Progression 2 - Back Extensions
Points of Performance
- Set the pad so hip bones are above the top.
- Round over 1 vertebra at a time without hinging at hip.
Required Work: 3 x 30 reps
Progression 3 - Hip Extensions
Points of Performance
- Keep back flat. Hinge at the hip to initiate movement.
Required Work: 3 x 30 reps
Progression 4 - Foot Support Extension
Points of Performance
- This is a mobility and strength dill.
- May be performed on a box or stall bars.
- Keep elbows locked and gradually load through extension.
- Hands just outside shoulder width.
Required Work: 3 x 60 seconds
Progression 5 - Assisted German Hang
Points of Performance
- Keep rings straps vertical while hanging.
- Elbows remain locked, palms facing towards head.
- Shoulders remain protracted. Gradually add challenge by decreasing leg assistance.
Required Work: 3 x 60 seconds
Progression 6 - German Hang
Points of Performance
- Only perform this movement if you have the strength to start in a hang and pull to the position.
- Shoulder should remain protracted as much as possible. Elbows straight.
Required Work: 3 x 60 seconds