FEEL: You should feel a deep stretching sensation in back of your shoulder on the ground. You do not want to feel any pinching sensations or pain in the front of your shoulder.
COMPENSATION: If you are not feeling the stretch in the right area, try putting your elbow slightly higher than your shoulder. You can also try rotating your body backwards just a bit.
FEEL: You should feel a nice gentle stretch through your mid-back region. You may also feel a little pec stretch in the front of your shoulder.
COMPENSATION: Make sure to keep your knees high. If your knees are not high enough, you will not get the stretch in your mid-back region.
FEEL: You should feel a stretch in the calf of the foot that is behind you, specifically lower in your calf above your ankle. You shouldn’t feel pain or a pinch in front of your ankle.
COMPENSATION: Be sure to keep your back foot facing 12 o’clock, do not let your foot turn out or in. Try to keep your heel down. Be sure to keep the knee bent
FEEL: You should feel your shoulder and shoulder blade muscles working in this exercise. You should feel your shoulder blades moving away from one another and ‘wrapping’ around your body towards your armpits. You should also feel your core muscles working to keep your lower body and legs still.
COMPENSATION: Do not arch your low back, do not flare your ribs, do not shrug your shoulders.
FEEL: You should feel your shoulder muscles working.
COMPENSATION: Don’t let your elbow fall below shoulder height. Don’t arch your back.
FEEL: With the leg kicking out you will feel the muscles on the back of the hip working, with the arm that is punching out you will feel the muscles on top of the shoulder and back of the shoulder blade working. You should feel the mid back muscles working as you row up.
COMPENSATION: Avoid rotating the trunk, arching the back as you raise your leg and row up. Don’t shrug the shoulder as you raise the arm.
FEEL: You should feel the muscles in the back of your shoulder and shoulder blade working.
COMPENSATION: Don’t let the elbow come up or back as you rotate the dumbbell up. Don’t lean back with your body, stay on your side.