Back
Reverse Snow Angel
A precise bodyweight movement designed to strengthen the posterior chain and improve scapular stability.
How to perform.
Follow the sequence — setup is half the lift.
Lie face down on a flat surface with your legs straight and your forehead resting lightly on the floor.
Extend your arms out to your sides with your palms facing down or toward the floor.
Lift your hands and chest slightly off the ground by engaging your upper back and squeezing your shoulder blades together.
Slowly sweep your arms in a wide arc toward your hips while maintaining a constant height above the floor.
Rotate your hands as they move so that your palms face upward by the time they reach your thighs.
Reverse the movement along the same wide arc to return your arms to the starting position above your head.
Keep your neck neutral and your core engaged throughout the entire range of motion.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Arching the lower back excessively instead of using the upper back
- Shrugging the shoulders toward the ears during the sweep
- Allowing the hands to touch the floor mid-repetition
- Moving too quickly and using momentum rather than muscle tension
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.