Split-Stance External Rotation End-Range Lift-off off Rack
Split-Stance External Rotation End-Range Lift-off off Rack is a unilateral upper body and mobility exercise training the shoulder across the sagittal and transverse planes, using Bodyweight.
- Laterality
- Unilateral
- Planes
- Sagittal · Transverse
- Equipment
- Bodyweight
- Primary joints
- Shoulder
Demo video
01
How to perform it
- 1Elbow and shoulder start at the same height. Elbow slightly in front of the shoulder.
- 2Externally rotate your arm (should only feel this in the back of your shoulder).
- 3Go as far as you can without compensating.
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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