Presenting Claws and Wings
Encourages shoulder opening, upper-back engagement and controlled whole-body posture.
Full BodyBeginnerMobilityIsometric
At a glance
| Muscles worked | Primary: shoulders, chest & upper back. Secondary: forearms, grip and core |
|---|---|
| Muscle group | Full Body |
| Difficulty | Beginner |
| Type | Mobility · Isometric |
| Sets & reps | 1 sets × 60s |
| Estimated calories burned | ~6 kcal |
| Equipment | None needed |
How to do it
- Stand tall with the feet grounded.
- Position the arms and hands in the traditional claws-and-wings posture.
- Keep the chest open without flaring the ribs.
- Maintain gentle engagement through the upper back and core.
- Hold for the prescribed duration.
Coaching tips
Benefits
Encourages shoulder opening, upper-back engagement and controlled whole-body posture.
Common mistakes
Avoid shrugging, excessive wrist tension or pushing the ribs forward.
Make it harder
Increase the hold while keeping the shoulders down and the ribcage controlled.
Make it easier
Reduce arm range and use a shorter hold.
Breathing
Breathe slowly and evenly throughout the posture.
Build a workout with this exercise
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