If you’re a gymnast, dancer, swimmer, Crossfitter, handstand or Olympic lift enthusiast or even do a lot of shoulder presses, then here is a great exercise to improve any mobility or strength deficit that could be holding you back. Overhead mobility and core control of lumbar extension are the two most common faults of overhead athletes. Often this leads to shoulder and low back pain. Here we work on both. Keep that lumbar spine flat on the bench. Progress to legs straight.