PURPOSE
The fifth exercise for the Shoulder Stability Drill is the W Raise.
This exercise develops shoulder strength and stability
The figure above shows the exercise as performed in a formation at a slow cadence:
CADENCE
Soldiers perform the exercise at a slow cadence.
STARTING POSITION
The starting position for the W Raise is the Prone position with arms on the ground at 45 degrees to the trunk and elbows bent to 45 degrees.
This is the W position.
The head is slightly elevated.
Feet are together and toes are pointing rearward.
Fingers and thumbs are extended and joined with palms facing each other.
COUNT
● On the count of 1, raise both arms from the ground 3–6 inches while continuing to keep the elbows bent.
The head remains in its starting position.
The elbows, forearms, and hands should leave the ground at the same time.
● On count 2, return to the starting position.
● On count 3, repeat count 1.
● On count 4, return to the starting position.
CHECK POINTS:
● At the starting position, tighten the abdominals to stabilize the trunk.
The head is slightly elevated and in line with the spine.
● On counts 1 and 3, keep the back generally straight with the head up.
● Throughout the exercise, the arms should be fully extended and the trunk and legs should also be in line.
PRECAUTION:
Keep the head slightly elevated throughout the exercise and do not jerk the body into the up positions on counts 1 and 3.