How to do it
- 1Light tension. 12 slow pass-overs with the widest comfortable grip.
- 2Hold the catch position, arm overhead and slightly forward, for 15 seconds with the bar oscillating. 4 rounds per side.
- 3Perform 10 scapular set-and-release reps at chest height.
- 4Add 8 thoracic rotations per side with the hips quiet.
- 5Finish with a 40-second overhead walking carry, ribs down.
What it's good for
- • Prepares the overhead position that freestyle spends the whole session in.
- • Trains endurance of position rather than peak strength.
- • Works on a pool deck in about a body-width of space.
Coaching cues
- • Stay inside a comfortable overhead range, especially when cold.
- • Effort belongs around the shoulder blade, not the front of the joint.
- • Persistent shoulder pain needs an assessment, not more volume.
Run this with the BendyBar
Every routine in the library is built around the same single tool.
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