Insights and Training Tips from Tactical Arts


Mobility - Banded Overhead Distraction

Mobility - Banded Overhead Distraction

This week's mobility work will focus on overhead flexibility and range in external rotation. This exercise can be done using any form of elastic resistance band secured to an overhanging structure.

Banded Overhead Distraction

IMPROVES: Overhead positioning in overhead squat or overhead press, Deltoid flexibility and lateral stability strength

TEST: Begin by testing your shoulder flexibility in an unloaded overhead squat.


1. Loop your hand through the resistance band and grip both strands to ensure a solid handle.

A4.1  A4.3


 2. Rotate your primary hand (holding resistance band) so it is facing palm-up. Your free hand should clasp the band, facing palm-down, securing the band and ensuring that your primary arm is externally rotated.

A4.2  A4.4


 3. Holding your rotated arm position, increase the tension in the shoulders by bowing forward and easing the hips backward.


4. Relax and gradually increase your stretching with each breath. Repeat 4-5 times in 15-30 second intervals.

A 4

This exercise will help to stretch and strengthen lateral upper body muscles such as the deltoids and rotator cuff muscles, as well as build range of motion in the shoulders.

RE-TEST: Gauge your flexibility again by sitting into an overhead squat, checking for any tight areas in the shoulders.


Credit: Becoming a Supple Leopard, Kelly Starrett

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