How to do it
- 1Stand tall, bar held at chest height with a wide grip, lightest tension.
- 2Draw the shoulder blades down and back, hold two seconds, release fully. 10 reps.
- 3Press the bar overhead and hold for 15 seconds while it oscillates. 3 rounds.
- 4Return to chest height and rotate the trunk slowly right and left, 8 reps per side.
- 5Perform 8 reach-and-row reps per side: extend the bar forward, then draw it back with the shoulder blade leading.
- 6Finish with 10 slow pass-overs, narrowing the grip only if the top stays comfortable.
What it's good for
- • Builds the scapular control that overhead shapes actually depend on.
- • Gives immediate feedback when the shoulder blade arrives late.
- • Useful on non-practice days as a short standing session.
Coaching cues
- • Lead with the shoulder blade, not the elbow.
- • Keep breathing through the overhead holds.
- • Work inside a comfortable range rather than the deepest range you can reach.
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