1 THE MOVE 2-MINUTE DEAD HANG
The point This may look like a whole lot of nothing, but if rotator cuff discomfort is inhibiting your pressing performance, embracing the bar twice a week can make all the difference. Dead hangs stabilise the scapula, boost your range of motion and strengthen the smaller muscles that often get neglected during weight training, so hold on for dear life.
The plan Try deep breathing to increase your duration on the bar. “Take big, slow, deep breaths to help you remain focused,” suggests Martin Whitelock, the PT behind MW5 Fitness. “When you exhale, tighten your abs. This will ease the pressure running through your forearms.” In other words, hang in there, buddy.
2 THE MOVE RING DIP
The point Performing dips on gymnastic rings is no small feat, but the benefits are worth it as the instability challenges smaller stabilising muscles without adding extra load.
The plan Flaring your elbows compromises the shoulders, which leads to injury. Maintain form by tucking them tight to your sides, thumbs forwards.
3 THE MOVE ATLAS STONE LIFT
The point The atlas will help build strength in your back, legs and core for a bigger deadlift and squat. Time to get stoned.
“To lift it, make sure your fingers are centred beneath the stone to stop it slipping. Next, adjust your hands to form a triangle for stability when setting it down,” Says James Crossley, AKA Hunter.
