PURPOSE
The third exercise for the Shoulder Stability Drill is the Y Raise.
Purpose: This exercise develops shoulder strength and stability
Figure above shows Soldiers performing the exercise in a formation at a slow cadence:
CADENCE
Soldiers perform the exercise at a slow cadence.
STARTING POSITION
The starting position for the Y Raise is the Prone position with arms laying on the ground extended overhead at 45 degrees to the trunk.
This is the Y 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 straight.
The head remains in its starting position.
● 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.