Strength in Conditioning for Wednesday, May 21, 2014
Many athletes that struggle with pressing or pulling overhead are victims of what Shirley Sahrmann calls “Downward-Rotation Syndrome.”
Full range of motion for raising your arms overhead requires sixty-degrees of upward rotation from the shoulder blade. When the upward rotators (lower traps, serratus anterior) are weak, the downward rotators become over-active (levator scapular, pec-minor, rhomboid) – acting as stabilizers. This routine releases the downward rotators, while activating the upward rotators.
While it may seem that pressing and pulling exercises balance each other out (bench press & rows) – both exercises depress and retract the shoulder blade. Many athletes are told to squeeze their shoulder blades together to improve posture – further adding to a rigid type of bracing. The face pull strengthens rhomboid (a downward rotator) in a position of upward rotation. Adding upward rotation exercises to your pressing and pulling is a great way to balance your training for strong shoulders. Check out this great blog for more ideas about balanced training for strong shoulders.
10×3 Barbell complex