Scapula stability training: external shoulder lift

The stability of the scapula is a very important key in sports training. In various movements of lifting overhead, pushing, over-top squats, snatches, etc., poor stability will bring you a series of problems

If you do not deal with it actively, this problem may cause pain and injuries to your shoulders and elbows

If you want to stay healthy and achieve true strength potential, stabilizing the scapula is very important in over-weight lifting.

The following will be a non- Awesome movements to help you improve the stability of your shoulder blades

Outside shoulder push:

When trainers perform snatching or over-top pushing, we usually need to try to keep the barbell above our heads, but they often let the barbell fall forward. To solve this problem, we need to pay attention to how to activate muscle groups to fight the situation that will fall forward (scapular stabilization muscle groups behind the shoulders)

The following is the action process:

The first step: (rowing) Grasp the elastic band with your right hand and pull the elastic band closer to the body through rowing exercise. Pull the arm directly above the elbow joint and the upper arm is parallel to the ground. This can allow the muscles to participate in the stability of the scapula

Step 2: (External rotation) Rotate the shoulder back and forth from the position just now, point your finger to the ceiling, bend the elbow to ninety, and bend the letter L shape

Step 3: (Press) Next, raise your hand over the top of your head and hold it for 5 seconds. The muscles that stabilize the scapula should continue to contract and prevent your arms from falling down

Step 4: Next, press Return to the starting position. Lower the arm to the L position. Rotate the shoulders forward until the arm is parallel to the ground. Finally push forward and straighten the arm to complete the movement

Note:

1. Keep the body straight and do not sway.

2. Practice light weight to ensure the movement is correct. Keep it on the top of the head for 5 seconds and repeat each arm 10 times

3. Pay attention to your posture. Training under bad posture (round shoulders) will only make you worse. If you want to make good changes, you must use a good posture.