Demo & instructions
Alternating Overhead Reach
Also known as: Reach and Sway, Standing Lat Reach, Climbing Reach
Instructions
Standing tall, you reach one arm as high as you can while the same-side hip sways the other way, then swap sides in a slow climbing rhythm. Each reach lengthens the lat and the side of the trunk.
- Movement
- Mobility
- Type
- Isolation
- Level
- Beginner
- Typical range
- 10–20 reps
Setup
- 1Stand with the feet hip-width apart and the arms relaxed.
Execution
- 1Reach one arm straight up as if grabbing something just out of reach, letting the ribs lift and the hip on that side push out slightly.
- 2Lower the arm and reach up with the other, swaying the hips the other way.
- 3Keep the reaches slow and full, alternating for the reps.
Breathing
Inhale as the arm reaches up; exhale as it comes down.
Form cues
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
