Home Posts tagged "Sturdy Shoulder Solutions"

Exercise of the week: Rear Foot Elevated 1-arm Low Cable Row

This week's exercise of the week features a new spin on an old favorite of ours. By elevating the rear foot, you can get more weight shift into the front hip on split-stance low cable rows.

In both pitchers and hitters athletes, we're constantly seeking better ways to teach front hip pull-back - and this is an awesome exercise for feeling the involved musculature. If you want to see this in action, check out the 29-30 second mark in this video of Zach Greinke:

I was surprised at how heavy we've been able to go on this exercise, as I expected a big drop off in resistance utilized because of the balancing component that's involved. In athletes with some single-leg proficiency, though, the rear-foot elevated 1-arm low cable row is an awesome progression.

If you're looking to learn more about how we assess, program, and coach at the shoulder girdle, be sure to check out my popular resource, Sturdy Shoulder Solutions.

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Why I’ve Gotten Away from the “No Money” Drill (Video)

I first came across the "No Money" drill for scapular control and rotator cuff activation/strength back around 2008, and introduced it to a lot of people when I included it in my first book, Maximum Strength.

At the time, I was working heavily in the general population segment and hadn't gotten as entrenched in the baseball world as I am now. So, like a carpenter who only had a hammer, I started thinking everything was a nail - and logically applied the No Money Drill with all our baseball athletes.

The more time I spent around baseball players, though, the more I realized that the No Money Drill was actually feeding into the negative adaptations we saw in them: a loss of scapular upward rotation, lat stiffness, lumbar extension syndrome, etc. As a result, we've gotten away from the drill with most of our overhead athletes (depending on what we see in an evaluation). Check out this video to learn more:

If you're looking to learn more about how we assess, program, and coach at the shoulder girdle, be sure to check out my popular resource, Sturdy Shoulder Solutions.

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Pitchers vs. Swimmers

I evaluated a baseball pitcher (left) and swimmer (right) back to back yesterday. It should serve as a reminder that not all overhead athletes are created equal - both in terms of the demands of their sports and the way they adapt to those demands.

The pitcher is a classic scapular depression example. Notice how “flat” the clavicle presentation is. He’s very lat dominant and struggles to get scapular elevation as part of upward rotation as the arms go overhead. He needs more upper trap activity.

Conversely, the swimmer is a scapular elevation presentation. Notice the significant upslope of the collarbone. He’s already so elevated that he struggles to get the rotational component of upward rotation. He needs more serratus anterior and lower trap, but less upper trap.

Three huge takeaways:

1. This is yet another reminder that you can’t just have a “rotator cuff program.” Both of these guys could present with the same pathology, but with completely different underlying movement diagnoses.

2.  The same exercises might need to be coached differently for two different athletes

3. Whenever you see tightness, before you stretch it, ask why it’s there. With the pitcher in scapular depression, it’s a protective tension you don’t want to just stretch out. The swimmer could actually benefit.

I cover these topics in great detail in my Sturdy Shoulder Solutions resource; you can learn more at www.SturdyShoulders.com.

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Subscapularis 101

The subscapularis is the largest of the four rotator cuff muscles, but it might also be the most misunderstood. With that in mind, I thought I'd use today's video as a chance to bring you up to speed on it:

This video is an excerpt from my popular Sturdy Shoulder Solutions resource. For more information, head to www.SturdyShoulders.com.

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Random Thoughts on Sports Performance Training – Installment 33

It's time for this month's installment of my random thoughts on sports performance training. In light of my ongoing 30% off sale (ending Sunday at midnight) on my Sturdy Shoulder Solutions resource (enter coupon code BASEBALL at checkout for the discount), I thought I'd focus this edition on the shoulder.

1. If you want a healthy shoulder, getting tobacco products out of your life is a good place to start.

The research is pretty clear: smoking is a bad idea (and an independent risk factor) if you're looking to stay healthy from a musculoskeletal standpoint, or have a good outcome in rehabilitation (whether conservative or post-surgical) . Here's an excerpt from a recent study with an excellent review of the literature:

"Cigarette smoking adversely affects a variety of musculoskeletal conditions and procedures, including spinal fusion, fracture healing, surgical wound healing, tendon injury and knee ligament reconstruction. More recently, smoking has been suggested to negatively impact rotator cuff tear pathogenesis and healing. Tobacco smoke contains nicotine, a potent vasoconstrictor that can reduce the blood supply to the already relatively avascular rotator cuff insertion. Furthermore, carbon monoxide in smoke reduces the oxygen tension levels available for cellular metabolism. The combination of these toxins may lead to the development of attritional rotator cuff tears with a decreased capacity for healing."

Many times, we're looking for the best exercise, rehabilitation protocol, soft tissue treatment, or volume amounts - but we really ought to be looking at lifestyle factors.

With a large baseball readership on this site, the logical next question: are these harmful effects also noted with smokeless tobacco (i.e., dip/chew)? The research is somewhat sparse, as it's harder to study a younger, active population than a bunch of middle-aged post-operative rotator cuff patients. However, it's hard to believe that the aforementioned carbon monoxide implications would cause 100% of the issues and that the nicotine would serve as just an innocent bystander. So if you're looking to check every box in your quest to stay healthy, it's not a bad idea to lay off the dip.

And, if healthy tendons aren't enough to convince you, do yourself a favor and read this article by Curt Schilling.

2. The 1-arm, 1-leg landmine press isn't a mainstay in your training programs, but can be a perfect fit in a few circumstances.

This looks like kind of a wussy exercise, but I actually really like it in two circumstances.

a. It's awesome in a post-surgery period when you can't load like crazy, but still want folks to be challenged in their upper extremity progressions. The single-leg support creates a more unstable environment, which means that antagonist activity is higher and there is more work going to joint stability than actual movement. In other words, it makes pressing safer.

b. Once we get to the inseason period, it allows us to check two boxes with a single exercise: single-leg balance and upper body strength (plus serratus activation/scapular upward rotation).

3. Posterior pelvic tilt increases lower trap activation.

I've written about it a lot in the past: core positioning has an incredibly important impact on shoulder function. Check out this study on how reducing anterior pelvic tilt increases lower trapezius activation during arm elevation and the return from the overhead position.

In my experience working with extension-rotation athletes (particularly baseball players), one of the biggest risk factors for shoulder injury is when the lower trapezius can't keep up with the latissimus dorsi. Just consider the attachment points of the lat in the picture below; as you can imagine, if you posteriorly tilt the pelvis, the lat is inhibited, making it easier for lower trap to get to work.

The lower trapezius is very important for providing posterior tilt (slight tipping back) of the scapula and assisting in upward rotation. These two functions are key for a pitcher to get the scapula in the correct position during the lay-back phase of throwing.

By contrast, the lat has more of a "gross" depression effect on the scapula; it pulls it down, but doesn't contribute to posterior tilting or upward rotation. This might help with an adult rotator cuff pain patient who has an aggressive scapular elevation (shrug) substitution pattern, but it's actually problematic for a thrower who is trying to get his scapula up and around the rib cage to make sure that the ball-on-socket congruency is "flush" when it really matters: the maximal external rotation position.

As such, you can say that the lat and lower trap "compete" for control of the scapula - and the lat has a big advantage because of its cross-sectional area and multiple attachment points. It's also much easier to train and strengthen - even if it's by accident. Upper body work in faulty core positioning (in this case, too much anterior pelvic tilt and the accompanying lumbar extension) shifts the balance to the lats.

We'll often hear throwers cued "down and back" during arm care drills. The intention - improving posterior tilt via lower trap activation - is admirable, but the outcome usually isn't what's desired. Unless athletes are actually put in a position of posterior tilt where they can actually feel the lower traps working, they don't get it. Instead, they pull further down into scapular depression, which feeds the lat-dominant strategy. This is why we teach almost all our throwers to differentiate between depression and posterior tilt early on in their training at Cressey Sports Performance.

If you're looking to learn more about how I assess, program, and coach at the shoulder, be sure to check out my popular resource, Sturdy Shoulder Solutions. It's on sale for 30% off through Sunday at midnight; just enter the coupon code BASEBALL at checkout to get the discount. Learn more at www.SturdyShoulders.com.

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The Best of 2018: Product Reviews

To wrap up my “Best of 2018″ series, I’ll highlight the top product reviews I did at this site in the last year. Here they are:

1. Complete Youth Training - This was Mike Boyle's great new resource for those who work with young athletes. He touched on everything from the problems with early specialization to age-specific training stages. It's a good investment for parents and coaches alike. I loved how his perspective as a parent coalesced with his commentary as a strength and conditioning coach and business owner.  Since it was the most popular product I reviewed this year, I reached out to Mike to see if he'd be up for running a quick promo sale for my readers, and he kindly agreed. From now through January 4, you can get $50 off on the resource. No coupon code is needed; just head HERE.

It inspired this blog I wrote: Strength in the Teenage Years: An Overlooked Long-Term Athletic Development Competitive Advantage.

2. The Culture Code - This new book from Dan Coyle was one of my favorite reads of the year. Dan's become a friend over the years, so I was able to get him to do an interview here at EricCressey.com when the book was released: Coyle on Culture.

3. Bought In - Brett Bartholomew is an outstanding strength and conditioning coach who has taken a huge interest in the art of "getting through" to athletes. In this course, he outlines a lot of great strategies for building rapport with athletes. Brett authored a guest post for this site as well: 5 Quick Tips to Enhance Coach-Athlete Communication.

Also in 2018, I released a product of my own that was a long time in the making: Sturdy Shoulder Solutions. This resource includes close to seven hours of webinars and lab sections on everything upper extremity. 

We're back to the regular EricCressey.com content this week. Thanks for all your support in 2018! We've got some great stuff planned for 2019.

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The Best of 2018: Strength and Conditioning Videos

With my last post, I kicked off the "Best of 2018" series with my top articles of the year. Today, we'll highlight the top five videos of the year.

1. Supine Banded Shoulder Flexion on Roller - I love this exercise for building thoracic spine mobility, shoulder flexion, and scapular posterior tilt.

2. Split-Stance Hip Abduction End-Range Lift-off - CSP coach Frank Duffy contributed this awesome hip mobility challenge as part of a guest post this year.

3. Landmine Lateral Lunges - This is an exercise I thought up on the fly while working with three-time Cy Young Award winner Max Scherzer, and we liked it so much that it's become a mainstay in his offseason programming.


4. Rhomboids Functional Anatomy - this webinar is an excerpt from my popular new resource, Sturdy Shoulder Solutions.

5. Knee-to-Knee Rollover Medicine Ball Stomp - this new medicine ball drill was a power training exercise thought up by my CSP-FL business partner, Shane Rye. The knee-to-knee approach encourages the athlete to stay in the back hip longer.

I'll be back soon with the top guest posts of 2018!

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4 Yoga Push-up Progression Strategies

We use yoga push-ups a lot in our training programs, but one challenge with incorporating them over the long-term with more advanced athletes is that they're hard to load up. You can't use bands or chains as external resistance because they slide over the course of the set. And, weight vests really can't provide enough external resistance without getting too bulky and cumbersome. Luckily, there are a few other ways to progress the drill:

1. Slideboard Yoga Push-ups

2. 1-leg Feet-Elevated Yoga Push-ups

3. Feet-Elevated Spiderman Yoga Push-ups

4. Yoga Push-up with Opposite Arm Reach

5. Controlled Tempo

Last, but not least, you can simply slow down the tempo at which the yoga push-up variations are performed. I like adding a full exhale at the top position, too.

Speaking of upper extremity progressions, if you're looking for some more information on how we assess, coach, and program for the shoulder girdle, be sure to check out my resource, Sturdy Shoulder Solutions.

 

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Exercise of the Week: Quadruped 1-arm Trap Raise to Swimmer Hover

I recently started implementing the quadruped 1-arm trap raise to swimmer hover with some of our baseball guys, and it’s quickly become one of my favorites.

This drill addresses several important needs in a throwing population:

1. scapular posterior tilt

2. scapular upward rotation

3. tissue extensibility of the long head of the triceps and lat

4. the quadruped (all fours) position really reaffirms the good convex-concave relationship between the scapula and rib cage

You should not feel this at all in the front or top of the shoulder. Rather, the movement should be felt in the lower traps (mid back) and serratus anterior (add a full exhale at the top of each rep to intensify that activation). Some individuals will feel a good stretch through the triceps.

To learn more about how we assess, program, and coach at the shoulder girdle, be sure to check out Sturdy Shoulder Solutions.

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Exercise of the Week: Bent-over T-Spine Rotation with Hip Hinge

I wanted to introduce you to a new exercise we've been playing around with lately. I created the bent-over thoracic spine rotation with hip hinge because I was looking for a way for athletes to avoid compensatory movements as we worked on thoracic spine mobility in the standing position. Essentially, you'll often see folks with limited thoracic spine mobility move East-West with the hips or laterally flex through the spine as they try to find motion in spite of their limitations. By pushing the butt back to the wall, we effectively block off compensatory hip motion (and work on a better hip hinge pattern at the same time).

Key coaching points:

1. By having the eyes follow the hand, you get some cervical rotation to help things along.

2. Make sure the upper back is moving and you aren't just "hanging out" on the front of the shoulder. This is especially true in a throwing population who may have acquired anterior shoulder laxity.

3. We'll usually do eight reps per side. This can be included as a single set during a warm-up, or for multiple sets as fillers during a training session (we'll often plug it in between medicine ball sets).

4. This is a better option for those who have active range-of-motion limitations to thoracic spine rotation, as opposed to passive limitations. In the case of the passive limitations, athletes are better off with things like side-lying windmills, where they have assistance from gravity (instead of having to compete against it).

To learn more about how we assess, program, and coach around the thoracic spine (and entire shoulder girdle), be sure to check out Sturdy Shoulder Solutions.

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