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Lateral step shovel movement

This is an excerpt from Anatomy of Speed, The by Bill Parisi.

Lateral Step Shovel

The lateral step shovel is a multidimensional loaded-movement drill that focuses on odd-position strength.

Lateral Step Shovel

Primary Muscles Activated

Landing phase:

  • Shoulder (top hand; abduction): pectoralis major upper fibers, deltoid anterior fibers, deltoid middle fibers, deltoid posterior fibers, supraspinatus
  • Shoulder (bottom hand; adduction): latissimus dorsi, pectoralis major lower fibers, teres major, subscapularis, coracobrachialis
  • Hip (stationary leg; abduction): gluteus medius, tensor fasciae latae, gluteus maximus upper fibers, gluteus minimus
  • Hip (stepping leg; abduction, flexion): gluteus medius, tensor fasciae latae, gluteus maximus upper fibers, gluteus minimus, (abduction); gluteus maximus, biceps femoris long head, semitendinosus, semimembranosus (flexion)
  • Knee (stepping leg; flexion): rectus femoris, vastus lateralis, vastus medialis, vastus intermedius
  • Ankle (stepping leg; dorsiflexion): gastrocnemius, soleus

  1. Hold the ViPR PRO with a shovel grip at your midline in front of your body (see figure a).
  2. Lift the ViPR PRO over one shoulder as if you’re shoveling dirt up and away while taking a lateral step in the opposite direction (see figure b).
  3. Hold the extended position for 2 to 3 seconds and then return with control to the starting position.
  4. Repeat 4 to 8 reps for 1 to 3 sets on each side.
More Excerpts From Anatomy of Speed



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