Quadruped 1-arm Trap Raise to Swimmer Hover
Quadruped 1-arm Trap Raise to Swimmer Hover is a unilateral mobility exercise training the shoulder, scapula, and thoracic spine across the sagittal and transverse planes, using Bodyweight.
- Laterality
- Unilateral
- Planes
- Sagittal · Transverse
- Equipment
- Bodyweight
- Primary joints
- Shoulder · Scapula · Thoracic Spine
Demo video
01
How to perform it
- 1Hands directly underneath shoulders. Knees directly underneath hips.
- 2Push away from the ground so your back is slightly rounded.
- 3Lift your arm into a Y, externally rotating your arm.
- 4Touch between your shoulder blades.
- 5Extend arm back out to Y position.
- 6Bring arm back down to starting position.
02
Training profile
Plane of motion
Training intent
MobilityRehab
Motor Control
Stability
Strength
Power
Tissue LoadingPerformance
Highlighted rungs are where this movement lives on the rehab → performance continuum.
03
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