Wall Clock Exercise And Variations
In this video, Dr. Brian Damhoff from Elite Performance Institute demonstrates the Wall Clock Exercise + 3 Variations – a dynamic band-resisted wall drill that strongly targets scapular retractors, depressors, and rotators while “walking” hands through clock positions and patterns.
🔥 Potential Benefits:
- ✅ Strongly targets mid/lower traps, rhomboids, and serratus
- ✅ Improves scapular retraction, depression, and rotational control
- ✅ Enhances posture and overhead shoulder stability
- ✅ Four patterns keep it fresh: full clock, back-and-forth, up-down, 2-and-2
- ✅ Easy to scale with band tension
📝 Exercise Details:
Exercise: Wall Clock + 3 Variations
Difficulty Level: Beginner to Intermediate
🛠️ What You’ll Need:
✔ Resistance band (loop around wrists)
✔ Blank wall space
📅 When to Use This:
Shoulder warm-ups, posture training, prehab/rehab programs, or anytime you want dynamic scapular strength. Lock scapulae retracted & depressed first, then move hands while maintaining constant band tension and scapular position.
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📢 DISCLAIMER: This content is for informational purposes only. Always consult a qualified healthcare professional before trying new exercises, especially if you have shoulder or scapular concerns.