Unilateral Floor Press

SWOD A1. 3 x 6-8 KB Floor Press A2. 3 x 10-12 Dynamic Push Ups Unilateral exercises are often deemed less effective than their bilateral counterparts because they can’t be loaded as heavily. And since the load is offset, it requires more stabilization throughout the body. That means that sometimes, something other than the primary movers can hold you back. The unilateral floor press protects the shoulders because the lower half of the press is eliminated, and that’s where funky stuff happens. Shoulders uncontrollably externally rotate themselves into the impingement zone. The slow and controlled descent becomes a ballistic bounce. Even though range of motion is sacrificed, it’s better to eliminate the possibility of these things happening. The true magic, however, happens in the lockout position. The dumbbell compresses the shoulder into its socket, seemingly reversing postural problems. When done correctly, the shoulder blade lies flat on the ground, and the entire body is locked down. Another beauty is how the dumbbell subtly teeters back and forth. The shoulder stabilizes much like it would during more specific rotator cuff movements, like quadruped rhythmic stabilizations. WOD 4min Running Clock 200m Run 20 KB Swings (53/35) Max Rep Pull Ups 1min Rest 3 Rounds Pull Ups for Score   ]]>