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Balanceintermediate
Weighted Shifts with Reach
Shifting your weight while reaching a weight across your body trains the loaded, real-world balance you use to reach a high shelf or a far cupboard.
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Example dosage
Library examples are not a personal prescription. Follow the dose and movement version agreed for your plan.
- Sets
- 2
- Reps
- 8 each side
- Intensity
- light
- Rest
- 45 s
Bone load
Spine
Hip
Wrist
Equipment
dumbbell
Set up
- 1Hold a light weight, feet hip-width, near support.
Do this
- Shift your weight and reach the weight across or out
- Move the hips, keeping the spine tall and neutral
- Return to center with control
Avoid this
- Twisting/rounding the spine to reach
- Losing balance on the reach
Safety
Reach by moving at the hips — keep the spine neutral, avoid loaded rotation.