Functional Training Institute

Movement Prep for Overhead lifting or Receiving – Lat stretch vs Prone reach and lift

Increasing shoulder overhead range of motion (ROM) can be a challenging and time-consuming task during warm-ups, so is static stretching the lats our most efficient option?

While it may appear that most people are limited in their overhead ROM due to flexibility issues, it’s not necessarily the case. Many individuals struggle with weakness and lack of awareness in the overhead position, making it difficult for them to hold something overhead. Static stretching can sometimes exacerbate this lack of awareness, which is why I’ve chosen to incorporate this reaching drill instead.

The Prone Reach & Lift drill is designed to help athletes develop awareness of their overhead position while simultaneously strengthening the upward rotators of the shoulder and lengthening the downward rotators.


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