Own Every Range
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VIDEO DEMO

Lift-off wall slide

Progression of Serratus Wall Slide

YouTube · Exercise demonstrationSerratus and Low Trap Wall Slide and Lift OffWatch the demonstration

PROGRESSION · HOW TO DO IT

Lift-off wall slide

These steps are written specifically for the Lift-off wall slide. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Set up specifically for the Lift-off wall slide. Place the forearms on a roller against a wall, elbows below shoulders, and feet a small step back.

  2. 02
    Move the pattern

    Press gently into the wall and slide the forearms upward while reaching the shoulder blades around the ribs.

  3. 03
    Match the demand

    Treat this version as the only progression; do not add load, range, and tempo at the same time.

  4. 04
    Finish with control

    Finish before the ribs flare or shoulders pinch, then slide down while keeping light pressure on the wall. Keep ribs stacked.

START WHERE YOU CAN WIN

Regress the demand

01
02
03

EARN THE NEXT STEP

Progress the ownership

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02
03
More about this movement

SHOULDERS & SCAPULAE / 43

Short rangeShort range

Lift-off wall slide

Sets: 3 · Reps: 8–15

Lift-off wall slide is a progression of Serratus Wall Slide. Use the written card above for its exact setup and execution.

Short range: Short range means the target muscle finishes squeezed in its shortened position.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

The serratus anterior shortens to move the scapula around the ribcage while the wall gives immediate feedback against shrugging or lumbar extension.