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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16 Responses to “Exercise of the Week: Half-Kneeling J-Band Ys”

  1. Mark Shires Says:

    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.

  2. Eric Cressey Says:

    Great stuff, Mark!

  3. Kyle Says:


    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.

  4. James Says:

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

  5. bob hastings Says:

    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

  6. Bob Hastings Says:

    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.

  7. Jim Says:

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

  8. Dre Says:

    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

  9. Eric Cressey Says:


    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.

  10. Eric Cressey Says:

    Hi Bob,

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

  11. Eric Cressey Says:

    Absolutely, Jim!

  12. Shane Says:

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

  13. Eric Cressey Says:


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

  14. Max Says:

    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!

  15. Eric Cressey Says:


    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!

  16. LLN Says:

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

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