This is an excellent movement to improve the strength and endurance of important upper spine and shoulder muscles as well as trunk or hip muscle conditioning. This movement can be beneficial for many different people, as it focuses on strengthening muscles important for stability.
Prep and Equipment
“Monster Band” refers to large elastic loops with several different brand names. The optimal length of a monster band is about 40 inches (80” total circumference, unstretched). They can be stretched very far, even so far as to allow a person to step inside the band.
Step on the lower portion of a monster band loop and stretch the band until your feet are about hip-width apart. Hold the upper portion of the band with both hands. Then, pull this upper portion of the band taught in front of your chest.
Hands and shoulders pull the upper band taught with an outward force while keeping the shoulders down and back with force directed toward your ‘back pockets’
Feet point forward or very slightly outward (5-10 degrees).
Set up in an “athletic” posture, with hips and knees slightly bent.
Shuffle sideways without losing the upper or lower band positioning (band stays taught).
Hands should remain far apart (outside of the width of the shoulders) and elbows inside of hands width.
Feet should not move close together at all. The closest stance width is that of the starting position.
Visit our YouTube Page demonstrating the move. This exercise can be varied for difficulty by changing levels of resistance, using different arm positions such as extended overhead or with alternating pressing movements (upwards or outwards), and including multi-part lower extremity movements like squats or jumping that can change the focus of the drill.
Dr. Carlos J Berio, PT, DPT, MS, CSCS, CMTPT is a licensed Doctor of Physical Therapy, Certified Strength and Conditioning Specialist, and a Certified Myofascial Trigger Point Therapist. In addition, he holds a Master’s Degree in Clinical Exercise Physiology. He has treated high school, collegiate, recreational, and professional athletes of various sports including baseball, softball, football, hockey, tennis, swimming, golf, and martial arts. His experience as a collegiate and semi-professional athlete as well as a professional baseball coach make him a sought-after resource among elite-level athletes on the field and in the training room. The concept of ‘all the way well’ in his work as a physical therapist and fitness professional is what continues to drive Dr. Berio to be the best movement specialist there is.
Carlos remains active in several sports and is an avid agility training, powerlifting, and adventure race runner. He is an advocate for his patients, clients, and his fellow PT colleagues. He can be reached at [email protected].