Do you want to improve your overhead position for various kettlebell lifts, barbell lifts, and gymnastic skills?
Introducing Loaded Lat/Triceps Stretch and T-Spine Mobility Drill
Kneel on both knees in front of the bench. Grab a light kettlebell by the horns, bottom up, just like for kettlebell hallo. Place your elbows on the bench, bend your elbows, lower the kettlebell your back, and place it anywhere at your T-spine - not cervical spine. Sit back, let the shoulder flex, and the T-spine extend. Keep the neck slightly extended. Depending on your T-spine mobility and lats/triceps flexibility, your body will be more or less perpendicular to the floor.
Use PNF stretching - push down with your elbows into the bench, then relax with a sigh of relief. Let the kettlebell help you to extend the thoracic spine, and flex your shoulders. You will sink lower. Don’t hyperextend at your lower back. Repeat.
To get out of the stretch, first get your knees closer to the bench, and then lift the kettlebell from your T-spine, extend your elbows and bring the bell forward (French Press). There should be no uncomfortable pressure on your vertebrae, and thanks to a relatively big surface of the kettlebell there won’t be. Still, if needed, assume the starting position, and ask your training buddy to place a towel on your back before you put a kettlebell on your T-spine.
The drill was first introduced by Dr. Stuart McGill - without kettlebell, with the hand clasped behind your head. I have added the kettlebell.
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