Home Blog Exercise of the Week: Half-Kneeling J-Band Ys

Exercise of the Week: Half-Kneeling J-Band Ys

Written on April 26, 2013 at 8:47 am, by Eric Cressey

For this installment of the exercise of the week, I’ve got an option that’s great for general fitness folks and throwing athletes alike:

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  • Mark Shires

    Reverse Gator – same set up both arms start at 90 flexion and move away from each other R arm high L arm low much like the UF Gator “Chomp”. Adds a rotational component without actually rotating and is sport specific for a thrower.

  • Great stuff, Mark!

  • Eric,

    Great stuff. The Reverse Gator that Mark mentioned above seems like another good variation. I have also done this unilateral which really enhances the rotational component, and then progressing it to a split stance position makes it a bit more specific after the 1/2 Kneeling is mastered.

  • James

    Check out BarStarzz on youtube… all u need is monkey bars, no J band or y’s!!

  • bob hastings

    Anything further you can give on left aic right bc pattern would be appreciated.

    I was a pitcher many years ago and have suffered from thoracic outlet syndrome (now asymptomatic) and many other problems (left sciatic nerve impingement). I have been doing CrossFit for three years and I am now the fittest that I have been in my entire life, but I display this specific pattern and I never knew what it was or what to do about it. (And I constantly struggle with overextension)

    Thanks so much for the great information

  • Bob Hastings

    I’m very interested in this left AIC right BC pattern. I’ve never heard of it, but I must be the poster boy. I been trying to figure it out for a number of years and that is my exact problem.

    Thank you for the information if you have any other good leads are tips they are greatly appreciated.

  • Jim

    Great video as always! Could this be used as a progression from Forearm Wall Slides at 135 degrees?

  • Dre

    Nice exercise, will definitely incorporate this. I am wondering what is the best way to correct the posture that you mentioned in the video. Does your product Assess and Correct help in this instance? Thank you

  • Dre,

    It’s a good start. Also, check out http://www.posturalrestoration.com; they cover this in great detail. Finding a therapist who specializes in this approach would help as well.

  • Hi Bob,

    Check out http://www.posturalrestoration.com. Thanks for your kind words.

  • Absolutely, Jim!

  • Shane

    Eric, what kind of set, rep range would you use with this exercise?

  • Shane,

    2-3 sets of 10-12 reps is good.

  • Max

    Hey Eric, off topic, but I can’t help but notice that when you address the camera, that your head always tilts a bit to your right. Is this possibly because you have a dominant right eye?

    I am wearing glasses with progressive lenses now, and my head is cocked back a lot, it really does start to affect your posture!

  • Max,

    Definitely a bad habit of mine – and definitely a dominant right eye! Vision is good, but I always tend to set up to the right of whoever is doing the demonstration!

  • LLN

    Postural restoration will help you. I took the course this weekend with a couple of your crew. Fabulous course!


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