Do you have a forward head or internally rotated shoulders from “living in your sport?” Maybe you sit at a desk too much while simultaneously practicing sports that cause you to constantly be hunched over and now you suffer from back pain? Try these exercises! They are specifically put together to counter-act the negative effects of open guard and butterfly guard, tight striking positions, and the desk warrior posture.
You aren’t really moving with this exercise, but that doesn’t mean you’re not training mobility. Stabilizing the weight in an awkward position with the arm extended forces the muscles that act on your shoulder blades to clamp down hard. This will allow you to perform pushing movements without the shoulder joints taking the brunt of the load.