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Hi, David Weck here. Today, I'm going to teach you an RMT Club exercise called the "Halo Roll with Sudden Deceleration" to either side. I'm going show you 2 variations in addition that will help us target different areas through the back and the core.

The exercise looks like this: I start with a split grip, so my right hand is on top. I bring it to a halo roll on top, and then I rotate to the side and sudden deceleration stop [Rotational Movement Training]. I want to make it very smooth, overhead like 'this.' Then, pivot the back foot as I rotate and suddenly decelerate, and come back to the other side (just like 'this'). So here, I'm doing it in a relatively neutral position with my shoulders. I'm very fluid over the top. This is the challenge: Make it really fluid over the top. The RMT Club, because of it's unique properties, really teaches you how to be very very coordinated with this rotational strength, power and coordination. It's really a unique tool for developing that skill unlike any other.

So, that was neutral. Now, 2 variations I'm going to show you are protracted, and retracted. The protracted gives us this end range of motion strength that is extraordinary. You'll feel the rhomboids, you'll feel the scapular muscles, everything super strong and long. Then, the retracted is going to feel the core. The obliques are going to get an incredible power pulse to make you truly athletically strong. Ultimately, you want good neutral, with maximum end ranges of motion.

So, to do the protracted version: I'm going to extend the club out far, and I'm going to reach in, and sort of make the chest concave. So, I bring it 'here,' and then I "boom!" And like I said, you're going to feel long and strong. End range of motion with that. Remember to pivot the back foot.

Now, the retracted version of it: Bringing it 'here,' and retract. And retract 'here.' Puts a tremendous power pulse through the core. You really emphasize it. Retraction really forces 'this.' It's an incredible way to train. You want to use both of those variations to really enhance that full range of motion, and full athletic strength.

The way to get started with this exercise: 10 repetitions on each side. Here's how I count them: You count 1, and 1. Try 10 repetitions like that, rest 15 seconds, and do the other hand. You can put it within any existing routine, or you can make it a tabata situation. You could do neutral, protracted, retracted, and neutral for example, if you're going to use 4 sets through a tabata. Or, you can put it into any part of the routine.

This is an exercise that I personally do every single day. It is one of my favorites. It makes me feel so open, long, strong, and it enhances the way I breathe. It enhances my posture, the way I run, throw, everything. This exercise is incredible. It's the Halo Roll with Sudden Deceleration to either side.