This is an excerpt from Anatomy of Speed, The by Bill Parisi & Bill Parisi.
Lateral Step Shovel
The lateral step shovel is a multidimensional loaded-movement drill that focuses on odd-position strength.
Primary Muscles Activated
- 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
- Hold the ViPR PRO with a shovel grip at your midline in front of your body (see figure a).
- 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).
- Hold the extended position for 2 to 3 seconds and then return with control to the starting position.
- Repeat 4 to 8 reps for 1 to 3 sets on each side.