Lying Single-Arm Slide from Y to T
Face down with one hand on a slider, the arm sweeps along the floor from a Y beside the head out to a T at shoulder height and back, the shoulder blade guiding it.
How to do it
Setup
Face down, forehead on the floor, the other arm long overhead, one hand on a slider in a Y beside the head.
Steps
- Draw the shoulder blade back and down.
- Slide the hand out and down to a T at shoulder height, the arm straight.
- Slide it back to the Y, then switch arms after the set.
Common mistakes
Shrugging the shoulder to the ear: set the blade down before each slide. Lifting the chest off the floor: it stays down; only the arm travels. Rushing the sweep: slide slowly and feel the blade move.
Breathing
Exhale sliding out, inhale returning.
