PUSH | DOWNSHIFT

The top of the dip is going to show us both shoulder stability along with midline strength. Athletes may struggle to find tension here which should be noted. It’s also important for us to develop capacity here before mounting any higher rings.

Simply changing the object for our horizontal hold provides the demand for more shoulder stability since it is an open chain movement. Other potential added benefits can be that athletes can orient the weights in a manner that takes stress off the shoulder at varying ranges of motion.

The rings provide us the opportunity to easily adjust the level of loading we experience on the shoulders by walking our feet up or down. They also add in the requiring element of stability in the shoulder as athletes work to control the rings.

The gateway to show flexibility and stability in shoulder flexion for all other overhead movements. Varying loading and duration can make these an excellent training tool to both the beginner and advanced athlete.

This shows great control through a full range of motion. You will likely see many not able to hold the bottom of the movement with control, pass through it, or even be limited in their ability to get there. These can easily be done with a supported version to help build strength and confidence with the movement.

Lowering the torso to a more horizontal position in regards to the floor increases the loading on the shoulder. A great next step for developing strength and also an excellent option for when it comes to warming up the shoulders and midline for more advanced athletes depending on the duration of the hold.

Changing the orientation of our midline requires both much more midline stability but also shoulder strength and stability as well. This movement can often show an athlete's lack of or quality of awareness when it comes to understanding what a truly open shoulder angle is.

The same benefits of the bar dip hold are applied here but often with the added demand on stability. Some may find it easier to meet a range of motion requirements since the rings are more easily moveable in regards to their distance with one another.

The introduction of a barbell is likely less loading than our body but it does provide the element of an external load. Varying the load can decrease or increase the challenge here and is a great way to build strength in an isometric fashion if athletes experience pain or discomfort moving through full ranges of motion.

The introduction of a barbell is likely less loading than our body but it does provide the element of an external load. Varying the load can decrease or increase the challenge here and is a great way to build strength in an isometric fashion if athletes experience pain or discomfort moving through full ranges of motion.

Simply changing the object for our horizontal hold provides the demand for more shoulder stability since it is an open chain movement. Other potential added benefits can be that athletes can orient the weights in a manner that takes stress off the shoulder at varying ranges of motion.

This is the easiest way to help athletes learn proper shoulder position in a horizontal plane for pushing. It helps develop stability in the shoulder for beginners or deconditioned athletes without adding in any external loading.

Much like the plank hold variations this is an excellent teaching tool for proper shoulder position at the bottom of nearly any horizontal pressing movement. It also helps with identifying where elbows should be pointing and where an athlete's preferences are which expose strengths or weaknesses in certain muscle groups.

We love the simple front leaning rest for what it communicates about the motor control involving the combination of the torso and arms. While slightly more challenging than the plank hold, we think it's an excellent predictor to upper body strength.