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Trap 3 Raise

Squat Rack / Other • 36s

Developmental / Intermediate

KEYS:

BACK STAYS IN NEUTRAL POSITION
LOCK CHEST IN PLACE WITH OBLIQUES PREVENTING BOWING IN YOUR CHEST
WEIGHTS MOVE OUT SLIGHTLY ABOVE YOUR HEAD
SLOWLY MOVE DOWN FOR A 5-SECOND INTERVAL
GOAL IS TO DO 7 REPS IN A ROW

1 Peter 4: 12-13

Up Next in Squat Rack / Other

  • External Rotation
    00:38
    External Rotation

    External Rotation

    Developmental / Beginner

    KEYS:

    ELBOW STAYS IN THE SAME SPOT
    MOVE SLOWLY WITH PALM FACING DOWN

    1 Peter 2: 10

  • Powell Raise
    00:31
    Powell Raise

    Powell Raise

    Developmental / Beginner

    KEYS:

    WEIGHT MOVES IN FRONT OF EYES
    PALM STAYS FACING DOWN
    ARM STAYS LOCKED OUT

    1 Peter 2: 22-25

  • Heel Elivated Back Squat
    01:05
    Heel Elivated Back Squat

    Heel Elivated Back Squat

    Activation / Beginner

    KEYS:

    FEET STAY CONNECTED TO THE GROUND
    ENGAGE OBLIQUES TO KEEP CHEST TALL
    KEEP KNEES ALIGNED OVER 3RD TOE

    1 Peter 2: 11

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