Lift Sand-Pad with one arm to shoulder
- Degree of Difficulty 60% 60%
- Body is bent forward. Extended arm holds the Sand-Pad shortly above the floor.
- Pull Sand-Pad to your chest.
- In turning point flip it over to the shoulder.
- Bring back the Sand-Pad to initial position.
- Your feet are shoulder-wide. Legs and knees are bent. Body is slightly bent forward. One arm hangs extended closely above the floor, holding the Sand-Pad. Make sure that your back is in a straight position while bending forward.
- The Sand-Pad is pulled close to the body and in one line upwards to the chest. Legs and hips are stretched to generate the movements impulse.
- In front of the chest turn your elbow and hand backwards, so that the Sand-Pad lies on the shoulder of the trained arm. The upper part of the body and legs are in one line in this position.
- To bring the Sand-Pad back to the initial position, lift the pad through a slight extension of the arm. Keep it close to the body while bringing it back to the floor.
Your back needs to be always in a straight position. Move the Sand-Pad every time close along your body.
Additional exercise instructions
The Sand-Pad exercise “One Arm Lift to Shoulder” affects many different joints. Muscles of the back, legs, arms and shoulders are activated in the exercise.
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