How to do it
- 1Set the bar to its lightest tension and stand with feet hip-width apart.
- 2Press the bar overhead with hands slightly wider than the shoulders, ribs stacked over the hips.
- 3Start a small oscillation and hold tall for 20 seconds. Repeat three rounds.
- 4From overhead, side bend slowly to the right, pause two seconds, return to center. 8 reps per side.
- 5Lower the bar to shoulder height and perform 10 slow pass-overs, front to overhead to behind and back.
- 6Finish with 6 slow overhead reaches, one arm at a time, feeling the opposite side lengthen.
What it's good for
- • Gets the shoulders and mid back moving before the first upward salute.
- • Trains the overhead position actively rather than waiting for it to open passively.
- • Standing and mat-free, so it fits in the five minutes before class.
Coaching cues
- • Ribs stay stacked over the hips. If they flare, lower the tension.
- • Side bend length, not depth. Reach long instead of leaning far.
- • Stop anything that pinches at the front of the shoulder and check with a qualified professional.
FAQ
Can I do this right before a class?
Yes. It is designed as a five-minute pre-practice block and should leave you warm rather than tired.
Which tension should I use?
The lightest one. This is a preparation drill, not a strength session.
Run this with the BendyBar
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