Introductory Workout

Closing Arc + Weight-Shifting Squat

In this full body exercise we integrate the closing arc with the weight-shifting squat.

You should position yourself so that the anchor point for the mid-band or mid-cable (chest level) is to the side (at 90° from the direction you are facing).

The closing arc involves extending a relatively straight arm against the resistance of the band/cable such that the angle at the front of your shoulder closes. Just like a big cross body forehand swing in tennis.

The weight-shifting squat involves hip and knee flexion of one leg at a time. Body-weight is transferred from one leg to another so that you move through the frontal plane (side to side). Hip and knee flexion occurs on the leading leg as the trailing leg straightens into hip and knee extension.

Once again you are training both the upper body and the lower body at the same time (integration training) and training one side at a time (asymmetrical loading).

In this exercise your hand and the band (or cable) will be crossing the midline.

Crossing the midline is a feature of Kinetic Link Training that is recognised as an important movement for healthy shoulders, and is therefore used at least once in every KLT workout.

Watch either of the videos below (home or gym version) and listen to the narration explaining correct technique. It is a good idea to rehearse the movements (without weights) while watching the videos.

If you feel more comfortable exercising with lighter loads and/or a lesser range of motion then we suggest you also watch the regressed version(below). If you would like to train with higher intensity – with heavier loads and/or greater range of motion – then watch the progressed version (below).

Exercise Videos

Home Version

Closing Arc + Weight-Shifting Squat

Gym Version

Closing Arc + Weight-Shifting Squat

Regressed Version

Progressed Version

Kinetic Link Training
Introductory Workout