Shoulder Centration in the TGU Part 3

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Shoulder Centration in the TGU Part 3 | Week 28 | Movement Fix Monday

Watch Part 1:  click here

Watch Part 2:  click here

Up Arm

This week (and next week) we are covering the up arm in the turkish get up.

The theme with all of this has been that we need good muscular support of the shoulder instead of relying on passive connective tissue. When we deal with the up arm, there is a lot of opportunity for us to just let the weight sink in to our neck and push our shoulder up. We want to actively support the shoulder and the purpose of all the drills we do for the up arm is to improve control, awareness, and strength.

Three Things I like

There are three things I like to do in each position of the TGU with respect to the up arm.

  1. Scapular protraction and retraction (basically sliding the shoulder blade around and learning how to control it)
  2. Rotating the shoulder joint
  3. Pressing

In each position that we get into, we can do one (or all) of the three things mentioned above to work on the shoulder. There aren't rules. I want to be good at all of these and will play around with them.

The Positions

There are 4 positions I cover in this week's video

  1. On your back
  2. On your side
  3. On the forearm
  4. Seated

For each of these positions, I first want to make sure I can actively hold and support the weight in this position. Once I can do that, I will start exploring the three things I like to do in each position and own them. If you go slow and do these with intention, you will find that you get much more benefit than just rushing through a get up!

Enjoy

- Ryan

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