What is Elevated Butchers Block Hold?

The Elevated Butchers Block Hold is an easy mobility hold where you place elbows on a bench and extend the body horizontally. It primarily targets the shoulders and latissimus, improving scapular stability and thoracic mobility, and suits beginners and low‑load shoulder work.

How to Do Elevated Butchers Block Hold

  1. Kneel and position: Kneel with knees on the floor and place a sturdy bench or box in front of you at elbow height; keep feet extended behind you.
  2. Set elbows: Place elbows shoulder-width on the bench with forearms resting, then move your hips back until your torso is roughly parallel to the ground.
  3. Engage and extend: Bring hands together while keeping elbows apart, then straighten your body to stretch the lats; maintain a tight core and neutral spine.
  4. Lower head slightly: Gently lower your head and bend your arms slightly to deepen the stretch, avoiding any pain or excessive neck compression.
  5. Hold and release: Hold the position for the prescribed time while breathing steadily, then slowly return to kneeling; stop if you feel sharp pain.

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

Required Equipment

Bench

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of the Elevated Butchers Block Hold?

This hold improves scapular stability, shoulder mobility, and latissimus lengthening while promoting better posture. It’s low impact, suitable for beginners, and useful for warm-ups, rehab, and mobility-focused training.

What common mistakes should I avoid with this hold?

Avoid raising the hips, tucking the ribs, bringing elbows too close, or using a wobbly bench. Also don’t hold your breath—maintain core tension and diaphragmatic breathing to protect the lower back and neck.

How can I progress or regress this exercise?

Regress by using a higher bench, reducing the forward lean, or shortening hold time. Progress by increasing lean, adding single-arm holds, longer holds, or transitioning to more demanding lat/shoulder mobility variations.