- Stand with kettlebell between legs.
- Hinge at hips, grab kettlebell, pull to chest and rotate at the torso
- Place the cable at shoulder height.
- On the same side as the working arm, step back and rotate outwards.
- Pull your elbow back while flaring your elbow out.
- Lie on your front with your arms extended and above your head.
- Point the thumbs up. Try to raise your arms off the ground keeping them straight.
- Bend your elbows to the side and form the letter "W" with your arms.
- Extend to the "I" position but do not rest on the ground
- Kneel in front of a bench, placing your elbows on with palms facing up while holding the dowel at shoulder width.
- Sit your hips back onto your heels, pressing the head in between the arms.
- You should feel a stretch in your lats, triceps and deep in the shoulder joint.
- You can add movement (bend-extended arms) to mobilise the shoulder joint.
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