April 7 2021

This exercise is very effective for increasing shoulder/pillar strength and stability.

I often see clients with labral and rotator cuff injuries who place a high demand on their bodies. Improving shoulder and torso stability is important for overhead athletes, wrestlers, MMA competitors as well as those with any shoulder instability. This exercise is a great way to build dynamic stability and postural stability.

Execution: Position the client in a tall plank position with the hands and feet shoulder width apart. Place a small plate beneath the sternum. Now slowly push the plate horizontally as far as you can below and past the left arm without losing body control. Then, slowly pull the plate back to the start position. Return the right hand to its start position, and repeat this movement sequence using the left arm and moving the plate the other direction.

Continue alternating this movement pattern. Perform 5-10 repetitions on each side. Note: the excursion of the push should be determined by the comfort level of the client as well as ability to control the movement without losing balance.


1. Increase the weight

2. Decrease the distance between the feet

3. Move the weight in a diagonal plane above the contralateral hand or down toward the contralateral hip


1. Perform the exercise using a sliding disc

2. Perform the exercise in a quadruped position

This exercise is very effective for increasing shoulder/pillar strength and stability. The movement itself requires good anti-rotation strength and endurance, and it is a creative, yet effective way to perform core stability work. More importantly, for those clients involved in tactical or ground-based gappling/fighting, it provides an effective way to train and improve shoulder stability to help reduce injury risk.