Exercise movement reviewed by:Marie Braga, PT, DPT, CSCS

How Iridium Programs This

This movement relies heavily on static shoulder stability, so Iridium checks the per-muscle recovery status of your anterior deltoids and triceps before adding it to a session. The AI reviews your 7-day workout history to ensure recent heavy pushing volume has not accumulated too much fatigue to perform this complex pattern effectively.

Form Cues

Place hands behind you with fingers pointing away from your body
Drive through your heels to fully extend your hips
Reach your arm up and over toward the floor behind your head
Look down at your supporting hand to protect your neck
Squeeze your glutes hard at the top of the movement

Don't

Don't let your shoulders shrug up toward your ears
Don't allow your hips to sag while reaching
Don't point your fingers forward toward your feet
Don't hold your breath during the extension

Common Mistakes

Insufficient hip extension
Shrugging the shoulders
Incorrect hand placement stressing wrists
Rushing the rotational movement
Not looking at the base hand

Muscles Worked

This exercise primarily targets the posterior chain, specifically the glutes and spinal erectors, while heavily engaging the core and obliques through rotation. It also places a significant stability demand on the triceps and anterior deltoids of the supporting arm, making it an effective full-body mobility and strength movement.