Not one of our “big rock” exercises by any means, but you’d be hard pressed to find a better movement for an overhead athlete. Checks a lot of boxes.

✅Scap Upward Rotation

✅Eccentric Control of Downward Rotation

✅Shoulder Friendly Pressing

✅Anti-Extension Core

In a perfect world, the movement would have a fluid and smooth transition from the push up into the dog down, almost making it one movement.

Depending on the time of the year and the strength levels of the people/athletes you are working with, this could be used in the warm up or as part of the strength program. The one downfall is that it is extremely had to load beyond body weight.