Purpose
Coordinate stabilization, impulse, and smooth movement
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When
- At home
- Before climbing sessions
- As part of a shoulder activation sequence
Starting position
- Depends on the chosen exercise
- Stable base position
- Pelvis slightly tucked
- Ribs down
- Shoulders relaxed
Execution
- Begin from a stable position
- Apply a short, controlled impulse
- Transition immediately into smooth movement
- Maintain control throughout the range
Key cues
- Brief, clean impulse
- Movement becomes smooth immediately after
- Neck and upper traps relaxed
- No forceful pulling
Dosage
- 2–3 sets × 6–8 reps
- RPE ~2–3/10
Important
Practice the sequence slowly at first
Increase speed only once the pattern is controlled
Apply this pattern across different movements