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Technique

  1. Lie face down on the ground, with your arms to the sides and the elbows bent, so that your arms form a big W-shape.
  2. Activate your Abs and get into a posterior Pelvic tilt.
  3. Lift your arms off the ground by activating your upper back muscles ( Shoulder retraction) and hold them up for time.

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Form tips

  • You will be tempted to arch the back, and engage the lower back muscles. Do not do that! That would shift the focus away from the scapulas and completely change the exercise. Instead, focus on keeping the Abs engaged, and pull your bellybutton up towards your spine. The back should be flat, and there should be a space between your belly and the ground.

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Muscles

Strength

Secondary

  • Back
Flexibility

Primary

  • Serratus anterior

Secondary

  • Chest
  • Rhomboid major
  • Middle trapezius
  • Lower trapezius

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Equipment

Ground (hands or body)
Ground (hands or body)

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Appears in

Strength
Flexibility
Joint movements
Shoulderretraction
trains stretches

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Progressions

w01f

Hand release pushup

Novice
w01i

Flow IYTW

Novice

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Variations

e0zf

Floor W raise

Beginner
e0za

Floor I hold

Beginner
e0ze

Floor T hold

Beginner
e0zc

Floor Y hold

Beginner
e0c9

Table top

Novice
e0zd

Floor T raise

Beginner
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