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Today we are featuring 70 seconds on FST-7 using seated side laterals for training shoulders. Why are we doing them seated? We want to make sure we are focusing primarily on the deltoids without using too much momentum. The reason Hany has his athletes focus on seated rather than standing is that an individual tends to swing more with the standing movement. Swinging too much and using momentum will cause the traps to engage more.
Here are some tips:
Elbows should only come as high as your delts - if they go higher then the traps will kick in. Building too much on the traps will actually make you look narrower.
Turn wrists out slightly with the pinky just higher than the index finger with palms facing down to accentuate the contraction.
Do 3 sets of 8 - 12 reps unless you are using this movement for your FST-7 final 7 sets then make sure you are taking 40-45 seconds rest between sets.