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Learn more about Gymnastic Strength Training®. Weighted shoulder flex pulls are an invaluable tool for increasing shoulder girdle and upper thoracic spinal mobility. To perform this movement stand upright with a weight plate or weighted bar held behind you. Generally my upper level athletes will use either a 25lb. or 35lb. plate. Ideally the grip should be shoulder width OR narrower, but initially go as wide as you need. Let you current level of mobility be your guide. There is no point or advantage in forcing yourself to go beyond a moderate level of effort. From this position lean forward while simultaneously pulling the plate up behind you. It is important to begin to pull the arms up as you begin the lean and not wait to lift the arms until you are at the bottom of the pike stretch. Your elbows should remain straight and locked at all times. Return to a stand by sitting up and lowering the arms back down to the top of the hamstrings. This
