Also known as: butchers block hold, butchers hold, bench butchers hold, butcher block hold, elevated block hold

What is Elevated Butchers Block Hold?

The Elevated Butchers Block Hold is an easy mobility hold performed kneeling with elbows on a bench to stretch the lats and load the shoulders. It targets the shoulders and latissimus while requiring basic core engagement and is suitable for beginners.

How to Do Elevated Butchers Block Hold

  1. Kneel and position: Kneel facing a sturdy bench with knees hip-width. Slide forward until the bench supports the inside of your forearms at a comfortable height.
  2. Place elbows on box: Rest elbows on the bench shoulder-width apart, keep elbows slightly outward and hands together to create stable tension through the lats and shoulders.
  3. Extend into plank: Walk your knees backward until your torso is parallel to the floor, keeping legs extended and spine neutral—avoid hiking hips up or sagging low.
  4. Engage and breathe: Brace your core, draw the lats down and back, keep a straight spine, and use slow diaphragmatic breaths to maintain the hold.
  5. Release safely: Slowly bend the elbows, sit back onto your heels, and step away from the bench. Reset if you feel shoulder pain or form loss.

Muscle Groups

Shoulders, Latissimus

Description

Sit down on your knees with a box in front of you. Put your elbows on the box and move your legs back so your back is parallel to the ground.

Put your hands together while keeping elbows apart. Straighten your body so your lats are stretched, core is tight, back is straight and bottom is not pushing up. Lower your head and bend your arms.

Keep stretching for the required amount of time.
Movement Group: Mobility
Equipment: Bench

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of the Elevated Butchers Block Hold?

This hold improves shoulder mobility, stretches the latissimus, and enhances thoracic extension and scapular control. It also builds low-load core stability and can help posture and warm-up routines for pressing movements.

What common mistakes should I avoid doing?

Avoid hiking the hips, letting the lower back sag, keeping elbows too narrow, and holding your breath. Keep a neutral spine, elbows stable, and breathe steadily to maintain safe alignment and effective tension.

How can I progress or find alternatives to this hold?

Progress by increasing hold time or lowering the bench height for a deeper stretch. Alternatives include bench-supported plank, band-assisted lat stretches, or standing lat wall stretches for similar mobility benefits.