Mad Farmer Fitness

The 90-degree hold is one of our favorite training tools at 🥵 Give it a try and let us know what you think! 👊

Consistency cheat code 🎮

STOP looking at the workout before you get to the gym‼️

Stop burning out your shoulders on wall balls! 🛑👇 

It may feel more comfortable to keep your hands overhead after you throw the ball for small sets, but for high-volume sets, holding your arms up the entire time keeps your shoulders under constant isometric tension.
 
Here’s why letting your arms drop between reps is the actual move: 

Mini-Resets for Your Delts: Dropping your hands down to your chest gives your shoulders a micro-second rest on every single rep. That tiny break adds up over 20+ reps. 

Better Breathing & Rhythm: Letting your arms naturally drop helps sync your movement with your breathing, keeping your heart rate more controlled. 

Saves Energy for the Drive: Your legs are supposed to do the heavy lifting here. By resting your upper body on the descent, you save your arm drive for throwing the ball back up. 

Try letting those arms drop on your next set and feel the difference. 

Which style do you use—keep ‘em high or let ‘em drop? Let me know below! 👇