Shoulders
Claps over the head
A high-repetition bodyweight movement designed to increase shoulder endurance and improve overhead mobility.
How to perform.
Follow the sequence — setup is half the lift.
Stand with your feet shoulder-width apart and your arms hanging naturally at your sides.
Raise both arms out to your sides simultaneously with your palms facing forward.
Continue the upward arc until your hands meet directly above the center of your head.
Clap your hands together lightly while maintaining a tall posture and a tight core.
Lower your arms back down through the same lateral path until they return to your sides.
Maintain a steady rhythm and keep your elbows unlocked but straight throughout the movement.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Shrugging your shoulders toward your ears during the upward phase
- Arching your lower back to compensate for limited shoulder range
- Dropping the arms too quickly without controlling the descent
- Bending the elbows excessively which reduces the tension on the deltoids
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.