Doug Larson shows one of my favorite shoulder stretches. I like to do this one after extended periods of sitting. Great to improve your posture, but of course also useful for your overhead position. Variation: After Pressing sessions I like to bring the intensity of this stretch up to 11 by using a medicine ball (gives […]
Chad Vaughn has 3 quick Overhead Mobility Warm Up drills for ya. Follow Chad on Instagram – OlyChad and make sure you see his full explanations there. Perform 1-3 rounds for 5-10 reps each: Shoulder rotations – Arms straight! Hold each position for 3 seconds Kip swing (regular or on box) – Arms straight also. Behind Neck […]
Guys, guys, I found it! This time for real! After we discovered Lu Xiaojun’s Secret here, here is Liao Hui’s secret to strong shoulders. Lateral Raises with plates (also called Lu Raises around here) 5-6 sets of 10 reps every day. He says he uses 15kg plates for this exercise. and some rubber band work, which look very similar […]
Eric Cressey takes a look at the Band Pull Apart. Emphasize the motion of your arms before retracting your scapulae.
Kelly Starrett and Diane Fu use a pvc pipe to hit the shoulder rotators & long head of the triceps for a better overhead position.
Kelly Starrett performs a rubber banded skin the cat. put the Band on like a “backpack” to work on shoulder extension work on extension without letting the shoulder come forward & out Check out Mobility 101 for more mobility awesomeness.
Here is Jessica Marie Salvaggio getting her shoulder girdle/ lats stretched out, Zygmunt Smalcerz style. If you don’t have a Zygmunt available you can recreate the experience by lying on a foam roller while holding a weight with your extended arms. Check out Mobility 101 for more mobility awesomeness.
Over at Gymnastic Bodies Christopher Sommer posted an interesting looking mobility exercise. Lat Flys … and like most gymnastics exercises these look deceptively easy. combines rotator cuff, scapular protraction and scapular retraction all within a single exercise. Recommended dose: 2 to 3 sets of 15-30 reps twice per week.
Kelly Starrett shows another creative way to improve your overhead position. Tools: strap / rubber band lacrosse ball weight something to hang from Lay a strap over a lacrosse ball and have it push the ball into the first rib area / inside of your shoulder, all while hanging from a bar. I just tried […]