The Shoulder: New School Training Techniques The 4 Joints of the Shoulder Glenohumeral Scapulothoracic Acromioclavicular Sternoclavicular Static Stabilizers of the Shoulder Ligaments Capsule Glenoid Labrum Dynamic Stabilizers of the Shoulder The Rotator Cuff Muscles: S I T S Supraspinatus Infraspinatus Teres minor Subscapularis Static stabilizers provide minimal structural support; dynamic stabilizers provide the primary functional stability. Current Concepts in Shoulder Training for Stability & Strength Stretching & SMFR to improve shoulder rangeof motion Packing the shoulder Integrated rotator cuff stabilization drills Diaphragmatic breathing Optimizing traditional lifts for shoulder stability There Remains a Need to Address Flexibility Issues in 2016 Pectoralis major and minor Latissimus dorsi Triceps Subscapularis reserved. 1
Shoulder Packing KB Screwdriver w/ Band Distractions A packed shoulder describes the ideal position for the shoulder to bear load in a particular movement ear away from shoulder suction the shoulder into the socket KB Arm Bar Reach, Roll and Lift ½ Kneeling Band OH Press Scarecrow (w/ or w/o Band) Overhead shrugs are ALSO a great tool for strengthening upper traps in those who can attain an optimal OH position reserved. 2
KB Halo / Sandbag Halo Band Dislocates Advanced Rotator Cuff and Scapulae Stabilization Drills Superband or Mini Band Pull Apart Move from isolation of rotator cuff to integration with scapula stabilization and functional movement drills Focus on training muscles in optimal position for strengthening weaknesses Crawling / Floor Taps Bus Driver Front Raises Keep scapulae protracted Elbows straight Rotate hand over hand reserved. 3
Bench Supported Renegade Row Tall Plank Rotation Press into the floor and toward the ceiling simultaneously to engage the middle trapezius and rhomboids Bottoms Up KB Carries Instability of the kettlebell increases demands on the rotator cuff Optimizing Shoulder Stability in Traditional Lifts & Movements Bench press Overhead press Pull ups/chin ups Rows The Bench Press Hand spacing should be 1.5x bi acromial width Abduct the shoulder no more than 65 degrees on decent Adduct the scapula Bar should end lower chest Limitations w/ fatigue Restricting Range of Motion Use a rolled up towel, ½ Foam Roll, or Board(s) to guide end ROM Do Floor Presses inside a Power Rack Encouraging clients to STOP 2 above chest requires that optimal head position is lost reserved. 4
Change Bench Angle: Slight Incline vs. Decline Presses Find Your Comfortable Grip Explore Options Swiss Bar N Grip Barbells Close Grip Bench Guidelines for Pressing Overhead Landmine Press Client MUST possess 180 of active range of motion Use db s / kb s over bb s Stay neutral Use plane of scaption 1 arm KB OH press Change the angle Reduce range of motion Rowing Exercises Common Rowing Mistakes Keep end ROM to <15 degrees of extension to minimize anterior capsule strain No internal rotation Maintain adducted scapula only when dysfunction is present Watch out for common rowing errors: Rhomboid dominance Biceps dominance Torso rotation Excess Spinal Extension Focus on rhomboids and mid trapezius over lats and spinal extensors reserved. 5
Face Pulls w/ Bands or TRX Substitute Cable Rope or Band Pullovers for DB Pullovers Chin Ups vs. Pull Ups Chin ups pros/cons Less risk of impingement More biceps recruitment Pull ups pros/cons Better recruitment of lower trapezius More latissimus dorsi/pec major recruitment Inverted Pull Ups Use a Smith machine if available Allows for greater safety and stability Can objectively increase challenge when lowering the bar Suspension rings TRX system Programming Hints & Tips It might be a good idea to do 3 pulling exercises for every 1 2 pushing exercises for some clients Especially desk jockeys Don t train complex shoulder movements to failure Use lighter weights and higher reps for isolation exercises Grip Strength and The Shoulder Weakness in grip limits or inhibits shoulder stability Weakness in rotator cuff limits or inhibits grip strength reserved. 6