Exercise of the Week: Wall Slides with Upward Rotation and Lift-off to Swimmer Hover

Written on September 12, 2018 at 7:41 am, by Eric Cressey

With this week’s $50 off sale on Sturdy Shoulder Solutions, I wanted to introduce a new drill I’ve started using. The wall slide with upward rotation and lift-off to swimmers hover effectively blends two schools of thought: Shirley Sahrmann’s work and that of Functional Range Conditioning.

1. With the wall slide portion, we drive scapular upward rotation.

2. With the lift off portion, we get scapular posterior tilt and thoracic extension (as opposed to excessive arm-only motion).

3. With the swimmer hover, we lengthen the long head of the triceps and even drive a little bit more serratus anterior recruitment as the scapula rotated around the rib cage.

Get exposure to multiple philosophies and have an appreciation for functional anatomy, and the exercise selection possibilities are endless. Learn more at www.SturdyShoulders.com.