Build Shoulder Strength with Body Weight Empty Can

Body Weight Empty Can

Rep Range

Time Based

Hints

Begin by standing tall with your feet hip-width apart and a neutral spine. Extend your arms straight down in front of you with your hands away from your body. Form fists with both hands, and let them touch each other, palms facing forward. Initiate the movement by moving your fists outwards and then upwards in a wide circular motion until they meet at the top, now with the backs of your hands touching. Lower down to where your fists started out, once here reverse the motion and repeat, be gently and do in a slow controlled manner.

Common Mistakes

Avoid fast or jerky movements; the circles should be smooth and deliberate. Ensure that your torso remains stable throughout the movement, engaging the core to prevent any excessive swaying or leaning. Avoid elevating the shoulders or tensing them up; they should remain relaxed and down.

Breathing

Inhale deeply as you begin the upward circle, and exhale slowly as you complete the circle and return your hands to the starting position. Maintain a rhythmic breathing pattern throughout the movement, using each breath to guide one complete circle.

Muscle Focus

Primary Focus Area

Shoulders, Serratus Anterior