Exercise Library
Half Moon






The half moon is a multiplanar exercise that’s a simple way to train several aspects of the trunk and hips.
 
 
Execution
 
Stand with feet about shoulder width apart with a plate or similar held in both hands. Bring the weight to the floor to the outside of one foot. Lift the weight out and up overhead and down to the outside of the other foot, bending at the knees and hips slightly as you lower to the floor. The wider the arc, the more difficult it will be.
 
 
Purpose
 
The half moon strengthens the trunk in odd positions and motions to help protect it from injury when exposed to unintentional losses of posture or position.
 
 
Programming
 
3-4 sets of 5-10 reps to each side at the end of a training session when the back will no longer need to support significant loading is a good prescription.
 
 
Variations
 
The motion can be slowed down or the weight not allowed to touch the floor to increase difficulty.
 




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