“The Posture Reset”

Coach Creation WOD by Brendan Walcoff

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  • 5 Rounds for Time
  • 10 Band Pull-Aparts
  • 50 meter Left Arm Suitcase Carry (50/35 lb)
  • 10 Band Pull-Aparts
  • 50 meter Right Arm Suitcase Carry (50/35 lb)

Suitcase carry is where the dumbbell is carried in one hand and held at the side of the body. Band pull-aparts are done on a resistance band with arms extending to a T position and shoulder blades fully retracted.

Scaling

Use a lighter band for pull-aparts or a lighter weight for suitcase carries.

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Background: These are my favorite postural reset exercises that helped tremendously with chronic shoulder and neck problems.

Intended Stimulus: Engagement of the upper mid-back. Specifically the rhomboids and lower traps. If done correctly you should leave the workout with better posture the rest of the day.

Strategy: Move methodically and focus on keeping the shoulders back and down. Make sure to engage the core as you do pull-aparts and don't let the ribcage flare out. Use a weight on suitcase carry that is heavy but still allows you to walk with a normal gait.
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