War Machine moves

(Image credit: Unknown)

The War Machine puts a twist on traditional bodyweight training – literally. Unlike Olympic rings or the TRX, it comes with an ingenious pulley system that means it moves in an extra dimension so you can do super-tough workouts that'll work your joints in directions they've never been pushed before.
For a mini-shoulder workout, try one of the following moves: do as many reps as you can in 30 seconds, then rest for a minute and repeat two more times.

Power shoulder
- Stand facing the pulley with both arms extended, leaning backward slightly.
Keep one arm steady while you raise the other until it’s vertical.
- Lower your arm and repeat on the side.

Power shoulder rotation
- Perform a normal power shoulder move then, when your hand is in the top position, continue the rotation backwards and open up the shoulder to allow smooth rotation.

Chest flye
- Start in a plank position, holding both handles so that they face each other.
- Bring your hands apart, lowering your chest towards the floor. Stay under control for as long as possible.
- Bring your hands back together to complete the move.

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Joel Snape

From 2008 to 2018, Joel worked for Men's Fitness, which predated, and then shared a website with, Coach. Though he spent years running the hills of Bath, he’s since ditched his trainers for a succession of Converse high-tops, since they’re better suited to his love of pulling vans, lifting cars, and hefting logs in a succession of strongman competitions.