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Dual Vector Reverse Throw With the Consecutive-Loop Elastic Band

IntermediateStrengthTier T2

You stand with one foot through the middle loop of an elastic band, with the last loop wrapped around your upper arm. You lift your hand upward and outward as if cocking the shoulder, then slowly bring the arm down across your body.

Targets: Shoulder

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

resistance_bands

Home Options

  • resistance band

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Place one foot through the middle Easy Grip Loop; wrap the last loop around the upper arm; grasp the band's other end in the throwing hand.
  • Stand tall; the band should run from the anchored foot up to the wrapped arm.
  1. Dual Vector Reverse Throw With the Consecutive-Loop Elastic Band - Step 1: Place your foot in the middle loop, wrap the last loop around your upper arm and grasp the other end.

    Step 1 of 5

    Place your foot in the middle loop, wrap the last loop around your upper arm and grasp the other end.

  2. Her right hand has been lifted upward and outward so her right elbow is high and her hand sits behind and above her right shoulder in the cocked-throw position, the band stretched from her planted foot up her arm, her trunk slightly rotated toward it.

    Step 2 of 5

    Lift your hand upward and outward as if cocking the shoulder to throw.

  3. Her right arm is mid-diagonal, sweeping slowly down across the front of her body toward her left hip - the throw path - the band resisting the sweep from both the foot anchor and the arm wrap, her trunk rotating slightly with it.

    Step 3 of 5

    Slowly bring the throwing arm down across the body as if throwing.

  4. Her right arm has completed the diagonal so her right hand now sits across at her left hip, the band fully drawn between her foot and her arm, her trunk rotated a little toward the left, her head up - the finished deceleration held.

    Step 4 of 5

    Complete the slow diagonal until the hand is fully across the body.

  5. Dual Vector Reverse Throw With the Consecutive-Loop Elastic Band - Step 5: Place your foot in the middle loop, wrap the last loop around your upper arm and grasp the other end.

    Step 5 of 5

    Place your foot in the middle loop, wrap the last loop around your upper arm and grasp the other end.

Safety Information

The hand lifts upward and outward into the cock position, and the arm is brought down across the body SLOWLY - the deceleration is controlled, not swung. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.