Blackburn Tutorial

DESCRIPTION/INSTRUCTIONS:

1. Lay on your stomach with your arms out in front of you and your thumbs up.

2. Lift your arms up off the ground while keeping your elbows straight.

3. Slowly make a “snow angel” type pattern with the arms as you rotate your hands.

4. By the time your hands reach hip level, your palms should be facing up towards the ceiling.

5. Continue reaching behind your back from this position by bending your elbows until you can’t reach any further, then slowly reverse this process until you’re back at the start position.

HELPFUL CUES:

1. Press your forehead into the ground. This will make it easier to concentrate on keeping the arms raised off the ground.

COMMON MISTAKES:

1. Allowing your arms to touch the ground or your back. Keep them up as high as you can to fully train the shoulders.

COMMON VARIATIONS:

1. Prone I,Y,T

2. Weighted Blackburn