In the fourth instalment of our upper body stabilisation series of exercise tutorials, we present to you the Powell Raise.
Depending on your muscular imbalances, structural and postural considerations, as well as rehab/prehab requirements, the Powell raise is generally used in structural balance phases of training.
By primarily targeting the posterior deltoids, scapulae retractors and the external rotator musculature the Powell raise is an excellent exercise to build strength and stability in an often overlooked muscle group.
It is a great exercise for anyone suffering from scapulae 'winging' or shoulder instability. The following are some of the benefits of this exercise:
* For grapplers the stronger and more stable the shoulders and upper back are, the less chance of upper extremity injuries from submission attempts.
* For strikers, strong and stable posterior deltoids will enable more efficient deceleration of punches, and ensure the arm can return to a defensive position more quickly.
* Another benefit for strikers is that stronger and more stable shoulders will enable more efficient motor skill through the punching movement and more potential force generation.
Be sure to lock your feet under the bench to stabilise your torso. Keep your torso in contact with bench through the entire lift. Retract the shoulder blade at the bottom range before raising the dumbbell to the top range, and the path of the dumbbell should run directly in line with your eyes.
Thanks to Unknown coach Nadia Piazza, Unknown sponsored Boxing athlete Matt Cleave, and videographer Teresa McNair.