Overhead Clap
Description
The overhead clap is a simple mobility drill where you stand tall and bring both arms up overhead to clap your hands together. It mobilizes the shoulders, activates the lower traps and serratus anterior, and is one of the simplest warm-up exercises for the upper body.
Equipment Required
Overhead Clap Instructions
- Stand tall with feet hip-width apart. Arms at your sides.
- Quickly raise both arms straight out to the sides and continue lifting them overhead.
- Clap your hands together overhead.
- Lower your arms back down to your sides under control.
- Repeat for 15 to 25 reps.
- Move at a moderate pace. The point is to mobilize and warm up the shoulders.
- Keep your core braced and torso upright throughout.
- Excellent warm-up before any upper-body training.
Overhead Clap Form & Visual
Overhead Clap Benefits
- Mobilizes the shoulders dynamically
- Activates the lower traps and serratus anterior
- Improves shoulder warm-up before pressing
- No equipment needed
- Builds shoulder endurance
- Easy to scale by adjusting tempo
Overhead Clap Muscles Worked
- Anterior, lateral, and posterior deltoid
- Lower trapezius
- Serratus anterior
- Upper trapezius
Overhead Clap Variations & Alternatives
- Standing Y-Raise
- Standing W-Raise
- Standing T-Raise
- Overhead Clap with Squat
- Banded Overhead Clap
