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✅ Scapula Mobility Exercise!
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I’ve gotten 2 major training lessons this past year:
1. Compounds and basics movement patterns win the race and it’s probably where 90% of the results will come.
2. Isolation and “accessory” work will still be helpful for the majority of people. Me being one of them.
I’ve danced in both extremes: thinking that just the compound movements will take care of everything, AND thinking that cuban rotations and scapula push ups are the answer.
While MANY people will get away and be just fine by just doing their main lifts (wether that is lifting a barbell overhead, or doing weighted chin ups), I simply do not fall into that category.
I’ve dislocated both of my shoulders 40+ times, diffuse labrum tear on right, supraspinatus tendinophaty on right, and scapular winging on both blades (just to name a few)…
It would be naive of me to think that I can reach full planches, levers, and advanced skills without taking care of my weaknesses and imbalances directly.
Once again, even with my conditions, basic compound exercises has been the biggest contributors in making my shoulders feel the strongest and most stable they’ve ever been. Haven’t had a single dislocation in 4 years.
I’ve shared an extensive list of scapula stability/mobility exercises in the past. However, here is a fact: it took me 2-3 years to figure out which ones are actually helpful and which ones are a waste of time — for me.
Some people need more range, others more stability. Some people have weak low traps, other has weak rhomboids. Some has a hard time protracting, and others retracting. It’s all contextual.
I don’t want you to go ahead now and test 1011 different scapula stability exercises. Pick 1 or 2 and do them consistently. Observe. Take notes. Keep what’s useful. Disregard what’s not.
With Love,
- The SM Team
1. Compounds and basics movement patterns win the race and it’s probably where 90% of the results will come.
2. Isolation and “accessory” work will still be helpful for the majority of people. Me being one of them.
I’ve danced in both extremes: thinking that just the compound movements will take care of everything, AND thinking that cuban rotations and scapula push ups are the answer.
While MANY people will get away and be just fine by just doing their main lifts (wether that is lifting a barbell overhead, or doing weighted chin ups), I simply do not fall into that category.
I’ve dislocated both of my shoulders 40+ times, diffuse labrum tear on right, supraspinatus tendinophaty on right, and scapular winging on both blades (just to name a few)…
It would be naive of me to think that I can reach full planches, levers, and advanced skills without taking care of my weaknesses and imbalances directly.
Once again, even with my conditions, basic compound exercises has been the biggest contributors in making my shoulders feel the strongest and most stable they’ve ever been. Haven’t had a single dislocation in 4 years.
I’ve shared an extensive list of scapula stability/mobility exercises in the past. However, here is a fact: it took me 2-3 years to figure out which ones are actually helpful and which ones are a waste of time — for me.
Some people need more range, others more stability. Some people have weak low traps, other has weak rhomboids. Some has a hard time protracting, and others retracting. It’s all contextual.
I don’t want you to go ahead now and test 1011 different scapula stability exercises. Pick 1 or 2 and do them consistently. Observe. Take notes. Keep what’s useful. Disregard what’s not.
With Love,
- The SM Team
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