The best mobility drills are ones that work to the point of never having to do them ever again, and that comes with mastery of movement and hitting the "save button" by adding it to your movement library. So what comes after that? An active stability component to the new range of motion or mobility you just unlocked.
This drill activates the primary stabilizers of the upper back. It does so from a challenging stability setup (half kneeling) which increases your stability motor learning.
When the tension described above is executed properly, you should be able to "feel" a stretch going through your quads on the back (kneeling) leg from active internal tension alone.
Once you learn to generate tension through your entire body in the half-kneeling setup, it's time to add the dynamic banded component to this base and further strengthen and stabilize around your newfound thoracic spine and shoulder ranges of motion.
Though this drill has many moving parts, they're all working together in order to achieve upper back activation (which most big lifts depend on) while maintaining it through an assisted overhead position that uses increased stability to open up range of motion and mobility.
This drill works extremely well before any overhead lifts including overhead squatting, pressing, and vertical pulling variations. It can also be a powerful drill to negate poor daily postures and can be staple movement in any postural maintenance program.
Since these reps are meant to be done with slow and deliberate motion, the total time under tension for each rep will be around 6-8 seconds. So only do 3-5 reps at a time in order to avoid pre-fatiguing the upper back and pillar to the point of diminishing returns. Do an even amount of sets per side.
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