Slow, maximal-size circles at each shoulder, actively driven through the full ring rather than swung — quality of control matters more than speed.
Ulkoinen video — Shoulder CARs · Functional Bodybuilding.
How to do it
- Setup
- Standing tall, one arm out to your side at shoulder height, the rest of your body still.
- Execution
- Take at least 8-10 seconds to complete one full circle — count it the first time to calibrate your own pace. Hit two checkpoints every circle: at the top, your arm brushes past your ear; at the bottom, it reaches down and slightly behind your hip. Complete the full circle through both checkpoints, then reverse direction and repeat.
- Common error
- Turning it into a brisk, loose arm-circle warm-up — if a full circle takes less than 8 seconds, or you can't feel real tension at the ear checkpoint and the behind-the-hip checkpoint specifically, it has become a warm-up swing, not this drill.
- Feel
- Steady, controlled tension everywhere in the circle, including at both checkpoints — never a swung, momentum-driven arc. Any pinch means shrink the circle until it's gone, even if that means missing a checkpoint.
Käytössä harjoituksissa
- Viikko 1 · pe — Shoulders · Reconnection
- Viikko 1 · la — Arms · Reconnection
- Viikko 1 · su — Chest, Shoulders & Arms — 3-day substitute · Reconnection
- Viikko 1 · ti — Conditioning · Reconnection — 2000m Row Baseline
- Viikko 1 · ke — Chest · Reconnection
- Viikko 2 · pe — Shoulders · Groove
- Viikko 2 · la — Arms · Groove
- Viikko 2 · su — Chest, Shoulders & Arms — 3-day substitute · Groove
- Viikko 2 · ti — Conditioning · Groove
- Viikko 2 · ke — Chest · Groove
- Viikko 3 · pe — Shoulders · Load
- Viikko 3 · la — Arms · Load
- Viikko 3 · su — Chest, Shoulders & Arms — 3-day substitute · Load
- Viikko 3 · ti — Conditioning · Load
- Viikko 3 · ke — Chest · Load
- Viikko 4 · pe — Shoulders · Deload
- Viikko 4 · la — Arms · Deload
- Viikko 4 · su — Chest, Shoulders & Arms — 3-day substitute · Deload
- Viikko 4 · ke — Chest · Deload
- Viikko 5 · pe — Shoulders · Rebuild+
- Viikko 5 · la — Arms · Rebuild+
- Viikko 5 · su — Chest, Shoulders & Arms — 3-day substitute · Rebuild+
- Viikko 5 · ke — Chest · Rebuild+
- Viikko 6 · pe — Shoulders · Push
- Viikko 6 · la — Arms · Push
- Viikko 6 · su — Chest, Shoulders & Arms — 3-day substitute · Push
- Viikko 6 · ti — Chest · Push
- Viikko 7 · pe — Shoulders · Peak
- Viikko 7 · la — Arms · Peak
- Viikko 7 · su — Chest, Shoulders & Arms — 3-day substitute · Peak
- Viikko 7 · ti — Chest · Peak
- Viikko 8 · pe — Shoulders · Deload / Test
- Viikko 8 · la — Arms · Deload / Test
- Viikko 8 · su — Chest, Shoulders & Arms — 3-day substitute · Deload / Test
- Viikko 8 · ke — Chest · Deload / Test
- Viikko 1 · pe — Squat & Pull · Groove the Pattern
- Viikko 1 · ma — Squat & Bench · Groove the Pattern
- Viikko 1 · ke — Squat & Overhead Press · Groove the Pattern
- Viikko 2 · pe — Squat & Pull · Groove the Pattern
- Viikko 2 · ma — Squat & Bench · Groove the Pattern
- Viikko 2 · ke — Squat & Overhead Press · Groove the Pattern
- Viikko 3 · pe — Squat & Pull · Groove the Pattern
- Viikko 3 · ma — Squat & Bench · Groove the Pattern
- Viikko 3 · ke — Squat & Overhead Press · Groove the Pattern
- Viikko 4 · pe — Squat & Pull · Technique Check
- Viikko 4 · ma — Squat & Bench · Technique Check
- Viikko 4 · ke — Squat & Overhead Press · Technique Check
- Viikko 5 · pe — Squat & Pull · Progress
- Viikko 5 · ma — Squat & Bench · Progress
- Viikko 5 · ke — Squat & Overhead Press · Progress
- Viikko 6 · pe — Squat & Pull · Progress
- Viikko 6 · ma — Squat & Bench · Progress
- Viikko 6 · ke — Squat & Overhead Press · Progress
- Viikko 7 · pe — Squat & Pull · Progress
- Viikko 7 · ma — Squat & Bench · Progress
- Viikko 7 · ke — Squat & Overhead Press · Progress
- Viikko 8 · pe — Squat & Pull · Retest
- Viikko 8 · ma — Squat & Bench · Retest
- Viikko 8 · ke — Squat & Overhead Press · Retest