Overhead Delt Quadruped Ipsi-Lateral Cocontraction

OH Delt Quad Ipsi COC

Coaching Points: 

  • Starting Position: Begin in a quadruped position, which means being on all fours with your hands directly below your shoulders and your knees below your hips. Ensure your hands are firmly planted on the ground and your fingers are spread for stability.
  • Ipsi-lateral Movement: As you raise your arm, make sure to coordinate the movement with your opposite knee. This means that if you’re lifting your right arm, your left knee should be moving forward at the same time. This ipsi-lateral movement pattern challenges your core stability and promotes better coordination.
  • Torso Parallel to the Floor: Throughout the exercise, aim to keep your torso parallel to the floor. Avoid arching or rounding your back excessively. Engage your core muscles to maintain a stable and aligned position.
  • Neutral Spine and Neck: Pay attention to your spinal alignment throughout the movement. Maintain a neutral spine, which means keeping your back straight and avoiding any excessive rounding or arching. Similarly, keep your neck in a neutral position by aligning it with your spine.
  • Fast and Forceful Arm Raise: Focus on explosiveness and speed as you raise your arm. Generate maximum force through your shoulder, arm, and hand to lift your arm quickly off the ground. This movement can help enhance upper body strength, power, and coordination.
  • Controlled Lowering: After raising your arm forcefully, lower it back down with control to the starting position. Avoid simply dropping your arm back to the ground. Maintain stability and control throughout the entire exercise.

Alternate Exercises:

  1. Delt BO Overhead React Drop