Improving shoulder and torso stability is important for overhead athletes, wrestlers, MMA competitors, gymnasts and clients who place a high demand on their shoulders. This exercise is a great way to build shoulder and torso strength and stability.

Execution: Position the client in a tall plank position with the hands and feet shoulder width apart. Place the VersaFit Sand Log in a vertical fashion just above the right hand. Now, grasping the handle closest to the right hand, press the log forward and pull it back to the start position.

Perform 5-10 repetitions using the right hand. Switch sides and repeat. 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.

Progressions:

1. Increase the weight

2. Decrease the distance between the feet

Regresions:

1. Decrease the weight

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 and anti-extension strength and endurance. It also offers a challenging and effective way to perform core stability work in a closed chain fashion, which is very applicable to athletes who load through the shoulders. 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.