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OVERHEAD PRESSING MOVEMENTS

3D_WiderShoulderWidth

keep your hands slightly outside of shoulder-width

3D_External_Rotation_90

maintain a position of 90º external rotation (a vertical forearm) throughout

3D_No_Retract_Protact

stabilize weight in-between the chest & back ideally (neutral, no retraction / protraction)

3D-Shoulders

big stretch at the bottom, lower as far as can be actively controlled while maintaining scapula retraction and depression (keep the abs shortened)

think about squeezing the elbows together on the ascent (not about bringing the dumbbells together). really reach for the ceiling at the top

SIDE LATERAL MOVEMENTS

3D - Foot

bring feet close

3D_Shove_Down_Arms

"shove" shoulders / hands down before beginning the movement each rep

3D_Delts

hold DB's only with the delts (consciously try to relax biceps, triceps, forearms & traps)

avoid "shrugging" the weights up, keep them as far away as possible while maintaining a very slight and consistent ridged bend in the elbows (relax traps, especially at the bottom)

on the way up, initiate through the elbows (as opposed to the hands), plus think about "dragging" the weights parallel to the ground for as long as possible before then reaching for the side walls for the reminder of the movement; only come up until the arms are perpendicular to the torso once at the top, no higher

REAR DELT MOVEMENTS

3D - Foot

bring feet close

either keep shoulders protracted forward, or retracted back (I recommend forward) with hands inline with chin and arms ridged throughout

3D_Scapula

minimize scapula (shoulder blade) movement, raise weights only until scapula fires

reach for the ground at the bottom and the side walls on the way up

think about pulling from the elbows (as opposed to the wrists / hands)

elbows should face the side wall (turned out, inline with the angle of force)

FRONT RAISE MOVEMENTS

feet together, arms locked-out, shoulder-width grip

on the way up, "drag" weights as close to the bottom as possible for as long as possible

squeeze front delts throughout

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