The 3 Pillars of Health: Fitness, Food, Sleep

Total Body Extension or Full Body Extension


As the name implies, the Total Body Extension is an exercise where you stretch out your whole body.

This exercise is also called a Full Body Extension. My wife and I call it “Yips.” If you wonder why, look at the last video on this page.

The Total Body Extension is a good replacement for exercises such as Calf Jumps, Box Jump, and Burpees. Since your feet never leave the floor, there is almost no impact on your knees.

Think about the moves you would need if you were going to jump up onto a box. With that in mind, here’s how to do this exercise:

  • Stand with your feet a bit more than shoulder width apart.
  • Push your hips and arms back and move into a quarter squat.
  • Keep your chest and head up.
  • As you move into an upright position, extend your arms above your head and rise up on your toes.
  • Return to the starting position and repeat.

Total Body Extension Video 1

In this video personal trainer Mike Whitfield demonstrates the exercise in slow motion.

Here’s how Mike explains in this short video to do this exercise and one of its benefits:

So your feet are just outside shoulder width apart. Your knees are slightly bent. And what you’re going to do is you’re going to drive your hands behind your glutes with your chest up. So make sure you’re not bent over. OK? And then you can extend your arms all the way above your head and then also come up on your toes. …

Make sure that those arms come all the way up. You don’t want to come to there [halfway up] and go back. You really want to extend those arms up. Because if you’re like me you might be behind a desk for a long period of time. …

So I want to improve my shoulder mobility and so by doing that that’s going to help with that extending the arms over the head.

Total Body Extension Video 2

Personal trainer Megan Dahlman demonstrates the Total Body Extension from the front and side. Note that she squats down much further than is shown in the other two videos on this page.

Full Body Extension Video 3

Personal trainer Shawna Kaminski points out that the Full Body Extension is a good workout for your heart.

Prairie Dog Yips

Ever since my wife and I saw this video, we call the Total Body Extension “Yips!”.

Be sure when you workout that you keep your balance better than some of these critters do.