PUSH FOR FAST RE­SULTS

Sculpt up­per body mus­cle and boost mo­bil­ity with the Sots press.

Mens Health (Australia) - - Classifieds -

WHILE BACK­WARD cap-wear­ing gym bros are un­likely to trade curls for pi­lates any time soon, there has been a re­cent wis­ing-up to the ne­ces­sity of mo­bil­ity work. But, like the L-sits tacked onto your lunch ses­sion, it’s too of­ten nixed in favour of heavy lifts when time is tight.

Hap­pily, you no longer need choose. By boost­ing shoul­der mo­bil­ity, the Sots press both pre­vents in­jury and fixes your pos­ture for a broader sil­hou­ette. Sound like a stretch? It also hones your core, builds up­per-body def­i­ni­tion and fires up your me­tab­o­lism by ac­ti­vat­ing all of your ma­jor mus­cle groups.

“Once the bar­bell is up, your arms should form a V with el­bows locked,” says Crossfit coach Si­mon de Gruchy. “Try not to de­fault to a weaker U shape, which re­lies on arm strength. Think mar­tini glass.”

Mas­ter the Sots press and you’ll sculpt beach-ready mus­cle while boost­ing sta­bil­ity and flex­i­bil­ity for a host of other lifts. It’ll help you stand tall, all year round.

04 DROP IT DOWN When stand­ing tall, move the bar in front of you and drop it on the lift­ing plat­form. Per­form five sets of four to six reps, twice weekly for up­wardly mo­bile strength gains.

01 SIT TIGHT With a bar­bell across your back and hands in a snatch-grip, sink into a deep squat. Hold this po­si­tion and re­peat: “I will not get stuck at the bot­tom of this rep.”

02 PRESS ON Ex­tend your el­bows to press the bar­bell up over­head from be­hind your neck. Think about pulling your shoul­der blades to­gether and down to sta­bilise your back.

03 TAKE A STAND With the bar­bell now locked out, stand up by ac­ti­vat­ing your glutes and ex­tend­ing at your hips. En­gage your core through­out to keep the bar from wob­bling over­head.

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