This exercise helps you build shoulder strength and leg power by using a quick knee dip and drive to push two kettlebells overhead.
T-Spine Rotation With Reach
This exercise helps you open your upper back by rotating toward the floor while lying on your side and reaching both arms in opposite directions.
- Starting Position:
- Side-Lying
Start: Lie on your side with your head on a pillow or rolled towel. Bend your top hip up to just above a right angle and rest that knee on a foam roll or ball so your hips stay stacked. Bottom leg straight. Bottom arm out straight from the shoulder; top arm reaching up. Use less pillow as you rotate — the goal is a relaxed, neutral neck, not one pushed forward.
Action:
Rotate your top shoulder toward the floor, keeping the knee on the roll.
Reach the top arm out at about 45 degrees from your body. Reach the bottom arm toward the ceiling.
Let each breath sink you a little further into the turn.
Return and switch sides.
Feel: You should feel the turn between your shoulder blades. The knee stays on the roll — if it lifts, you've borrowed range from your lower back.
Related Exercises
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This exercise helps you build one-sided hip strength by bridging on one leg while hugging the other knee to your chest.
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This exercise helps you turn your head and shoulders while kneeling tall and holding a weight behind you, using your breath to find your true range.
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This exercise helps you unlock upper back rotation from a side-sitting position, using your breath to turn a little further with each exhale.