Mobility

Overhead Rack Roll

The Overhead Rack Roll is a full-body exercise that primarily strengthens your back, shoulders and arms. It involves pulling a weight up and over your head in a smooth motion, starting from a racked position. This workout is great for increasing overall strength, enhancing stability, and improving endurance. You will also find it beneficial for back and shoulder rehabilitation.

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Overhead Rack Roll instructions

Step-by-step instructions

1

Stand in front of a rack, while holding a bar at shoulder height.

2

Grip the bar outside of shoulder width, keeping your torso straight.

3

Raise the bar above your head by straightening your arms.

4

While maintaining control, bend at your waist to roll the bar down the rack.

5

Return to the starting position and repeat for the programmed number of repetitions.

Stand in front of a rack, while holding a bar at shoulder height.

Grip the bar outside of shoulder width, keeping your torso straight.

Raise the bar above your head by straightening your arms.

While maintaining control, bend at your waist to roll the bar down the rack.

Return to the starting position and repeat for the programmed number of repetitions.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

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Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

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