When you do vertical pulling and horizontal pushing, you are using big muscles that create internal rotation of the shoulder joint. Internal rotation is a NORMAL range of motion of the shoulder (so don't tell me it is 'bad' because no movement is BAD, but it can be used inappropriately at certain times) but we want to make sure we are staying strong in the muscles that create shoulder external rotation.
This week on Movement Fix Monday I want to share with you guys a couplet you can use to work on your overhead mobility.
Static stretching isn't nearly as effective as repetitive end range loading and controlling your range of motion.
This couplet plays off of that notion.
A couple of weeks ago while I was in Denver to teach a workshop, I made my way out to Boulder to Apex Movement Boulder.
While there, I asked the owners, Ryan Ford and Amos Rendao what they would teach first to someone who knows nothing about Parkour.
One of the two skills they said was the Parkour Roll.
Moving weights quickly, being able to do lots of standard pull ups and muscle ups, squatting a lot, etc. is all great, but can you apply the strength gained in those to a more real world thing like climbing a wall?
This week I want to share with you a series of movements I use with athletes when they have a difficult time getting the barbell comfortably on their back to do back squats.
There are many moving parts putting a barbell into a back rack position. You have to have sufficient thoracic spine mobility, you need some scapular motion, and you need shoulder joint external rotation.
This week learn a closed chain scap press drill to improve upward rotation and elevation of the scapula
This week, Dan Pope from Fitness Pain Free joins me to show a self thoracic rotation mobilization
The front rack position is very challenging for many athletes, especially when they are new to olympic lifting. Sometimes the shoulders are stiff, sometimes the wrists are stiff, but we also have to consider the coordination of relaxing the right things at the right time.
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