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Band Assisted Pull Up
A pull up with a band taking part of your bodyweight, so you can train the full movement before you can do it unassisted. Builds the lats and upper back.
Kettlebell Overhead Carry
A walk with one kettlebell locked out overhead. It trains shoulder stability and a trunk that stays stacked under load.
How to do it
Press one kettlebell overhead and lock the arm out with the biceps near the ear, knuckles to the ceiling. Keep the shoulder packed down and the ribs down. Walk 15 to 30 meters (about 50 to 100 feet), then switch sides.
Common mistake
Arching the low back to hold the bell up, or letting the arm drift forward. Stack the bell over the shoulder, and if you can't, work the arm bar or a rack carry first.
Helps with
- Shoulder pain
- Posture
- Core control
This video shows the movement. Your dose and progression depend on your plan. Not sure where to start? Take the free ADAPT assessment.
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