WEBVTT
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Welcome to the Stronger Than Your Boyfriend Podcast.
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A podcast for anyone into fitness.
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Especially for all of you who have shitty posture still.
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We are Heather and Katie, owners of FarPath Fitness, here to help you sift through the bullshit and toxic misinformation that permeates the fitness industry.
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Today we're gonna talk about scapular stability.
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Yes.
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What is that?
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I feel like people have no idea what that means.
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Yes.
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So scapular stability refers to the ability of the muscles surrounding your shoulder blade or your scapula to control and maintain position and movement on the rib cage.
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So the scapula acts like a foundation for your shoulder function, basically.
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And if you can't properly position your scapula in certain movements, um, then your arm can't efficiently or effectively move overhead specifically, but also in various directions without injury.
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So it's really important to work on scapular stability, which is basically working on the muscles around your scapula to make sure that they have the proper both mobility and stability needed to help your shoulder.
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Yeah.
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And you can talk to any physical therapist who sees shoulder injuries.
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I mean, most of what they're doing is strengthening the scapula area to stabilize that shoulder joint.
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So there's also that.
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But for sure.
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Yeah.
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So which kind of leads me into talking about why scapular stability training is important.
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Well, one for life, but for your strength training.
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So obviously it is strength training, but for the rest of your programming and the rest of your movements.
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So these are your postural muscles, right?
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They're very important.
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And not just because your grandma used to tell you to sit upright because you look like you were slouching, it's to help and aid and make your compound movements more efficient.
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So it all it will help you to maximize, especially when we're talking upper body pressing movements.
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It'll help maximize that force transfer in the upper body during these compound movements, like the bench press or overhead press.
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So your arms, you're pushing a lot of force into the barbell or dumbbells or whatever you're using, but you think of the scapula area as the anchor for doing so in order to transfer the force efficiently, which means essentially that you're reducing the risk of injury to do that.
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Because we can all just hoist and you know, hoist whatever weight over our head and thrust it in whatever manner possible, but you're probably gonna get injured doing that.
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But if you are thinking about engaging your scapula, which I tell people all the time when we're doing pretty much everything, you're gonna significantly reduce the risk of injury.
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And we're talking about, you know, it's obviously on your back, the scapula.
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When we're doing pulling movements like pull-ups, lap pull downs, rowing, etc., this will maximize the engagement in those muscles.
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Because, you know, we've talked about this in a lot in the past.
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A lot of people don't connect to those muscles well.
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So if you strengthen it, you're able to obviously, you know, work and focus on feeling it.
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So, you know, uh if I have someone who can't connect to the lats while they're doing a lat pull down, let's say, they feel it in their shoulders.
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And that's not what we're going for.
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We need to help feel it in the lats.
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And if you're doing a lot of pulling movements and you're rounding your shoulders and you're not engaging your the muscles in your scapula area, you're probably gonna eventually have a rotator cuff impingement because you're just doing too much excessive internal rotation.
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So, again, you know, it's very important to train that.
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It's very important to think about keeping it engaged, like we almost think of it as like, you know, your second core.
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You always want to keep it engaged.
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Like we always want to keep our core engaged for most movements.
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And also, another kind of side note, if you have a weak scapula, this is a big part of the reason why you're not getting full pull-ups yet.
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So train that.
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Yeah.
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I have seen a lot of folks in the past, we've helped clients with like they'll be able to almost do a pull-up.
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Um, but and sometimes it's just one side, like, or if you can do a pull-up and or you can do a pull-up with a band or whatever it is you're doing, and one side is like kind of going up first and the other shoulders like internally rotating, or both shoulders internally rotating.
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It could be either one.
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Well, that that is all due to this for the most part.
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Like, we have fixed that by working on scapular stability.
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So we'll go over some exercises, but like dead hangs, like single arm hangs, uh, overhead carries, things like that.
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So if you work on being able to actually hold the position and stabilize, um, it will allow you to actually do an effective pull-up.
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So we'll review that in a little bit though.
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But um that a lot with pull-ups, right?
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Yeah, it's like shifting to the right side.
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Uh-huh.
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Yep.
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And usually that just means one side needs a little more attention.
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It's usually around scapular stability.
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Yeah.
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Absolutely.
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So signs that you need to work on this.
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Uh, we just mentioned one, right, with your pull-ups.
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Um, also winging.
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So I don't know.
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I'm trying to think of what exercise this would be in.
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But in general, like if you've ever seen a bodybuilder do a um like a lap pose, like a like a back pose with their lats.
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Yeah.
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Um, the first time you learn how to do that, like every single person can't do it because they like wing their scapula out.
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So it's like their scapula are like pointing out and they don't know how to engage their lats properly, so that that flattens out.
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Um, so that is that is just something that takes time and control.
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But this is one of the things that we're doing when we're working on that.
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So that's just like a visual representation.
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Yeah.
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Yeah.
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Um, also shrugging during overhead work, like if you're pressing overhead and you're using a lot of your traps and not like you can't keep your shoulder down, that's a sign that you need to work on it.
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Um, sometimes just like a nagging shoulder like issues could be it.
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Weak lockout.
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So if you have, if you're just like really weak on specific parts of your lift and the lockout is part of it, it could be this, it could be triceps as well, but also it could be this.
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Um, tension in your neck, clicky shoulders, issue with keeping your back involved during hanging, even.
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So maybe it's not even pull-ups, but just like hanging off a bar.
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Like when you hang off a bar, there's a difference between just grabbing on and like pulling your shoulder out of its socket and hanging, right?
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Yeah.
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And engaging your back and getting the scapular to go down and depress.
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That is when they're actually like the muscles are engaged there.
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If you can't do that, we need to work on this.
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Yes, yes.
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That is, I mean, and kind of a side note with the hanging.
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That's step one when I'm training someone on how to get a pull-up.
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Yep.
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That is literally the bottom position.
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So you have to be able to hold yourself there for a little bit.
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So engage, not just a passive hang.
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Exactly.
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Yep, exactly.
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So the key muscles involved around scapular stability, we have the serratus anterior, we have the trapezius, the upper, middle, and lower fibers might all be involved in some way, the rhomboids, these all work together.
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And when they work together well, your scapula can move smoothly and stay anchored against your rib cage whenever you're doing an arm movement.
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If they're weak or they're uncoordinated, like the timing is off, that's when your scapula will like wing outward, tilt abnormally, and put stress on your shoulder joint.
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And this is where the rotator cuff comes in, right?
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Because a lot of a lot of people have rotator cuff injuries.
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And a lot of it is that they don't know how to um to stabilize the scapula and get what needs to be done to protect the rotator cuff.
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Yeah.
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So the rotator cuff is four muscles, sits muscles, superspinatus, infasp, infraspinatus, teres minor, and subscapularis, sits.
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Yeah.
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And they wrap around your shoulder joint and they keep the ball of the upper arm seated in the socket.
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So you can imagine if your scapula on your back isn't stable, that rotator cuff has to work even more and compensate, which is a common issue and why we see like strain and pain impingement and like tears.
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Yeah.
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I also think people might know how to engage those scapula muscles without as much load as they're doing.
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So rephrasing that they can engage it with no weight, but once they start pushing the weight overhead, not engage it anymore.
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And then I'll have to hurt their egos and say, well, we need to drop the weight down because you're gonna hurt yourself if you keep doing that over time.
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You know, it's almost like overloading the scapula too much to where it's not strong enough to hold it.
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So again, then your rotator cup is gonna start overcompensating, and then you're gonna strain it.
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It's it's so inevitable you're gonna strain it.
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You have to like your shoulder joint, is it's a ball, and I mean it you rotate it around.
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It's so I would I don't want to say it's it's injury prone, but if you if you fuck it up, you'll injure it.
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Like there's no like, oh, that was a close one.
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You probably will.
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So it's a little bit easier to to injure like a ball and socket joint where it's able to rotate fully.
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Yeah, if you can do a movement that like with no weight and you can keep your keep everything in the right place, you can put your arm overhead, you know, you don't have any weight, but then when you add a certain amount of weight, it something doesn't work.
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Sometimes people, I feel like sometimes people who are really strong think it's um a mobility issue.
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Yeah, they're like, oh, I'm not mobile enough to do um uh uh let's say like a push press or something, right?
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And in reality, it's a functional capacity issue.
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Yeah, like if you can do it without the weight, you can do it.
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You just have to build up your functional capacity and your stability and your strength in order to do it.
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Like it's not necessarily mobility.
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Yeah.
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Yeah.
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I mean, you think of mobility as owning bigger ranges of motion, like being able to be strong in bigger ranges of motion or in full ranges of motion.
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So you know you're probably right.
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It's probably more like a body.
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I mean, not stereotype, but a lot of those bodybuilder bros, if you watch them do an overhead press, one, their muscles are so fucking big that they can't, but it's like a it's a mobility issue.
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They can't lock the they can't even go into full extension overhead or full shoulder flexion.
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So, and that's not necessarily good for the the rotator cuff.
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Yeah, you're gonna be able to bring it through full ranges of motion.
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I mean, that's the safest for any movement in any joint.
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So totally, totally.
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Okay, let's talk about what exercises to actually do to add to your routine.
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Yeah.
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If you've ever had a shoulder injury, you've probably seen most of these in your uh physical therapy sessions, but I think these are and we can, you know, you can these into your routine when where possible, but I would definitely say as far as uh, you know, uh an upper body pressing or prior to upper body pressing, let's start to add these in, or even do them as like working sets in your program.
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But we'll go through six.
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I think these are probably the top six.
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You can have top ten if you want, but we like these.
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First and foremost, scapula pull-ups.
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Now, a quick caveat to this is if that you can't hang from the bar, you're gonna have to start with hangs and just like those active hangs where you're hanging from a bar and you're able to retract and depress your scapula and hold it.
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But from there, that's when you want to add in the scapula pull-up.
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So it's pretty much just you're in a hang.
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You start from that passive hang and then you engage.
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So retract, depress your scapula down, and then come forward.
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So you're just making that hold into reps.
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And this again is also part of my pull-up training for people to build strength to do full reps, regardless of you know, they're injured or not.
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This is just what I'm gonna add into the routine.
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And if you can do pull-ups, I'm probably adding this into your routine just to make sure that everything is is good, everything's healthy.
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We're not muscling our way through pull-ups either.
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So if you don't know what this looks like from what we're saying, we will have a blog eventually and some videos associated with this.
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We also have like a whole pull-up routine blog that we can link to, and you'll see scat pull-ups in there.
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So we can show you a video of what this looks like.
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But your elbows are not bending.
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I want to be clear on that.
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Like people are like trying to use their biceps for this, and it's no, we want to use the muscles on your back.
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So yes, your arms are locked out, fairly locked out.
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I mean, they're not hyperxtended, but you know, they're pretty much straight, and you're still moving your body up and down slightly by just using your back.
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That is what I yell people at for the elbows, yeah.
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People for during the scap pull-ups.
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Totally.
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It's really only the mistake that I see, but it's a bit another drill like this, which will help build strength for your push-ups, but also this could be like a pre-step to scap pull-ups because it it'll you're not doing it from a full hang position.
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You might be able to stabilize more with your hands on the floor.
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But scap, scap pushups, scapula push-ups, I mean, they're they're definitely harder than they than they sound or than they look to, but it is a good way to figure out how to protract the shoulder, which is basically just pulling the shoulder blades forward while keeping your arms straight and then retracting.
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You're not necessarily may might be depressing the scapula down a little bit, but it's more so like step one, we're gonna figure out how to pull the shoulder blades forward and then engage the shoulder blades or engage the scapula muscles as you pull back.
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But so you're you're set up in a push-up or in a tall plank position, which I did not say, but this is this is like the horizontal version of the one we just talked about, right?
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So, like a scap pull-up is kind of about uh elevation and depression of your shoulder blades, whereas a scap push-up is about retraction, yeah, and protraction.
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So you're gonna learn all four movements in these two exercises, which is great.
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Yeah.
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And again, this is such a good strength builder, too.
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When I have someone who wants to do a push-up, this is part of the routine.
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Yeah.
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And push-ups are easier to get than pull-ups, but still, I mean, this is also something I'll keep in just for people who want to build that push-up, pull-up strength.
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Like this is a good check-in movement.
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This is a good accessory movement for that, too.
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So okay.
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Next, this is almost like a three for one kind of move.
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Yeah, we've all seen it.
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It's a very common physical therapy move.
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The prone Y's, T's, and W's.
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So it's exactly like it sounds.
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You're just literally making those letter shapes with your arms.
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So you're lying down, chest supported on a bench.
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And usually the the cadence of this is you do a Y.
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So you're bringing your arms up like a Y shape.
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I like to tell people thumbs towards the ceiling for that.
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And then a T.
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So arms like a T, so that's more rear delt, right?
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So it's all engaged.
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Y is gonna hit, you're gonna have to do the a little bit of depression because you don't want it to all be trap.
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You want to be able to stabilize with your scapula more, but you are gonna get some traps, but that's more the elevation depression, the T, that's scapular retraction.
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And then the Y, so that's like uh the W.
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Oh, the W, the W, sorry.
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So the Y, your arms are gonna be closer to your head.
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The W, you're out a little bit more, obviously.
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Because that's your elbows are bent, right?
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I'm trying to remember what a W is.
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Oh, yeah, maybe they are.
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I think so.
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Yeah, I think it's like this.
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Wait, hold on, I'll show you.
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Oh, yeah, yeah, yeah.
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Like that.
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Uh huh.
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You're right, you're right.
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Okay.
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So then, yeah, because in that position, now you have your full depression, right?
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You're just focusing on retraction because your scapula are down.
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Yeah.
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You're right.
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We should link video.
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We'll have videos.
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It's really hard to explain these.
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Yeah, we'll have videos.
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You really should watch it.
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But yeah, normally what I see is like you'll do one Y rep, you'll do one T rep, then you'll do one W.
00:16:04.960 --> 00:16:14.879
Um, and I'll have clients do this, and you know, if they're strong, I'll have them do like hold light weights, but you probably won't need weights for any of these, really.
00:16:15.120 --> 00:16:16.000
So Right.
00:16:16.080 --> 00:16:18.559
Yeah, and if if you do use weights, they're probably light.
00:16:18.720 --> 00:16:24.720
Even strong, strong people, I guarantee you're not doing more than I think the most I've seen on this is maybe eight to ten pounds.
00:16:24.879 --> 00:16:25.039
Yeah.
00:16:25.200 --> 00:16:32.080
And that's for someone 220-pound man, like yeah, but or someone who, you know, they train this all the time.
00:16:32.159 --> 00:16:37.679
Like, yes, I don't know, they're doing like crossfit or not crossfit shit, but like maybe um calisthenics or something.
00:16:37.759 --> 00:16:39.919
Uh calisthenics or Olympic lifting.
00:16:40.080 --> 00:16:41.360
Yeah, yeah, yeah, yeah, yeah.
00:16:41.519 --> 00:16:42.320
So totally.
00:16:42.559 --> 00:16:43.279
Okay, next one.
00:16:43.519 --> 00:16:44.639
Banded face poles.
00:16:45.120 --> 00:16:48.159
Doesn't necessarily have to be with the band, but it could be with the cable.
00:16:48.240 --> 00:16:49.759
But I like the band for this.
00:16:50.159 --> 00:16:56.720
So you can and you can do either banded face pulls or pull apart, just depending on what you have access to.
00:16:56.879 --> 00:17:05.759
But for the face poles, you just set the band on a rack if you have access, or a wall or a whatever you can wrap it around and slip.
00:17:06.880 --> 00:17:08.480
Yeah, a pole, something like that.
00:17:08.640 --> 00:17:09.440
Not a wall, a pole.
00:17:09.680 --> 00:17:10.799
That's what I was thinking of.
00:17:11.839 --> 00:17:14.400
And just grab the ends of it and you're gonna pull.
00:17:14.559 --> 00:17:16.799
So you're gonna pull towards.
00:17:16.880 --> 00:17:27.920
I like to tell people like pull towards your nose because your the people's first, you know, their initial reaction is to shrug their shoulders because they're pulling their elbow so high.
00:17:28.000 --> 00:17:29.039
But I have to cue them.
00:17:29.119 --> 00:17:35.359
Like, we're gonna pull the shoulder blades back and down while you do this, so we're not shrugging and mostly using the traps.
00:17:36.559 --> 00:17:37.119
Yeah.
00:17:37.359 --> 00:17:37.920
Just like that.
00:17:38.000 --> 00:17:39.279
I'm watching, yep.
00:17:40.079 --> 00:17:45.039
Sorry, I'm doing them in my yeah, and even just what you did, like you went higher.
00:17:45.599 --> 00:17:48.960
You can also do a different, like slightly different variation, go lower.
00:17:49.200 --> 00:17:51.759
Yeah, I feel like when I go higher, I have to use my traps.
00:17:51.839 --> 00:17:53.599
I don't, I don't necessarily think that's a bad thing.
00:17:53.680 --> 00:17:55.680
I think those are two movements, right?
00:17:55.759 --> 00:17:57.200
Like, yeah, yeah.
00:17:57.279 --> 00:18:00.640
Cause I I'm mostly thinking also about um with the cable.
00:18:01.119 --> 00:18:02.720
I see a lot of people do these on the cables.
00:18:02.799 --> 00:18:03.119
Yeah.
00:18:03.359 --> 00:18:05.680
And for those, I always tell people to keep their elbows high.
00:18:05.759 --> 00:18:10.319
And I think if you tell people to keep their shoulders down, it's really hard for them to bring their elbows high.
00:18:10.559 --> 00:18:12.480
I I guess I have a question about this.
00:18:12.960 --> 00:18:15.920
Are is your shoulder internally rotated for this one?
00:18:17.359 --> 00:18:21.839
I yeah, I mean, at the when you're doing like really high elbows.
00:18:22.079 --> 00:18:28.960
Yeah, I would say yeah, especially at the well, I guess would you call this the top of the movement or the bottom of the movement when your elbows are bent?
00:18:29.119 --> 00:18:30.880
Yeah, I would say that this is an interesting one.
00:18:30.960 --> 00:18:32.000
It always feels weird to me.
00:18:32.640 --> 00:18:39.119
If you're able to engage your scapula, I don't know if it's fully internally rotated, but it definitely is, right?
00:18:39.359 --> 00:18:40.160
But that's not a bad thing.
00:18:40.240 --> 00:18:41.279
I mean, we're gonna trim that.
00:18:41.759 --> 00:18:50.240
I think this comes back to someone asked us on a QA the other day about internal versus external rotation on was it a press or a jerk or something?
00:18:50.400 --> 00:18:56.160
And it's an interesting like argument or not rotation, that was uh uh elevation or depression.
00:18:56.400 --> 00:18:56.880
Yeah.
00:18:57.119 --> 00:18:57.759
Remember that?
00:18:57.839 --> 00:18:58.960
That I think it was Aaron.
00:18:59.119 --> 00:19:14.240
Um, yeah, there's a whole bunch of we're getting really technical in this stuff too, because I feel like when you do want to have elevation and you do want to like use your traps a little or you know, give yourself the extra inch in the deadlift or whatever these little cues are, you have to know the rules before you break them.
00:19:14.400 --> 00:19:18.480
I think the average person can't do anything without retraction and depression.
00:19:18.720 --> 00:19:28.480
And then once we master that, then we can talk about okay, here's the little tweak you can do to add a little bit more, you know, ability in your shoulder during this movement.
00:19:28.640 --> 00:19:34.400
But I don't even know if it's worth touching on because that's too advanced for a lot of people.
00:19:34.720 --> 00:19:35.039
Yeah.
00:19:35.279 --> 00:19:35.519
Yeah.
00:19:35.759 --> 00:19:37.920
Also, most clients don't give a shit.
00:19:38.400 --> 00:19:39.200
They don't care about that.
00:19:39.839 --> 00:19:40.720
They don't care about that.
00:19:40.799 --> 00:19:42.720
They're just like there, they're like, you tell me what to do.
00:19:42.799 --> 00:19:43.279
I don't know.
00:19:43.440 --> 00:19:44.079
That's so true.
00:19:44.400 --> 00:19:53.039
Like it for you, maybe as a trainer, like you want that for them, but you could just give them a cue to not confuse them.
00:19:53.279 --> 00:19:56.319
Like bring your elbows down a little bit or whatever.
00:19:56.480 --> 00:19:58.319
So, yeah, most people don't care.
00:19:58.480 --> 00:19:59.119
Yeah, that's true.
00:19:59.279 --> 00:20:00.559
Some people do, yeah.
00:20:00.799 --> 00:20:01.759
Okay, next one.
00:20:02.000 --> 00:20:04.000
Serratus wall slides.
00:20:04.480 --> 00:20:09.759
Now, before I explain this, do you like to do this one with a foam roller or do you like to just slide the hand on the wall?
00:20:10.000 --> 00:20:11.039
Are these like wall angels?
00:20:11.119 --> 00:20:12.319
Is that what these are?
00:20:12.880 --> 00:20:14.960
Well, I'm thinking or different.
00:20:15.279 --> 00:20:18.160
When you're facing a wall and then you're going up like this.
00:20:18.319 --> 00:20:19.119
Oh, that's a different one.
00:20:19.200 --> 00:20:20.720
Yeah, that's a totally different one than what I'm thinking of.
00:20:21.039 --> 00:20:22.640
Yeah, that's two.
00:20:23.039 --> 00:20:25.039
That's good for shoulder mobility in general.
00:20:25.279 --> 00:20:25.680
Right.
00:20:25.920 --> 00:20:28.240
But the not necessarily what we're talking about.
00:20:28.319 --> 00:20:28.559
Yeah.
00:20:28.799 --> 00:20:30.880
I guess I mean I know what you're talking about now.
00:20:30.960 --> 00:20:31.359
I can see it.
00:20:31.440 --> 00:20:35.279
So you face the wall, you put your arms at like a almost 90 degrees.
00:20:35.519 --> 00:20:35.920
Yeah.
00:20:36.160 --> 00:20:40.960
And you can either put a foam roller under them or you can just use your arm on the wall and go up.
00:20:41.200 --> 00:20:43.279
Yeah, if you have something that slides up.
00:20:43.680 --> 00:20:44.960
I like I like ball.
00:20:45.279 --> 00:20:47.920
And I've never tried it with a foam roller, to be honest.
00:20:48.160 --> 00:20:53.279
Foam roller, it's it's kind of annoying because it rolls down your arm, but it's easier for people to move up and down.
00:20:53.599 --> 00:20:53.759
Move it.
00:20:53.839 --> 00:20:53.920
Yeah.
00:20:54.079 --> 00:20:58.319
So it's almost like the the hand on the wall is the next step.
00:20:58.960 --> 00:21:07.599
Because there's also you're you're requiring more mobility with it because you're going your your hands are just closer to the wall.
00:21:07.839 --> 00:21:10.720
It's hard to explain, but you have to just see it and do it and feel it.
00:21:10.799 --> 00:21:12.720
But you're stabilizing also at the top.
00:21:12.880 --> 00:21:16.720
I mean, you're using those serratus muscles, which is like the gills.
00:21:17.200 --> 00:21:18.480
The bodybuilding, like call me.
00:21:18.720 --> 00:21:19.119
The gills.
00:21:19.440 --> 00:21:20.720
I know, they look so cool.
00:21:21.039 --> 00:21:21.759
They do.
00:21:22.000 --> 00:21:24.720
It's like, is it technically part of your lat?
00:21:26.000 --> 00:21:27.279
Is it like part of the lats?
00:21:27.599 --> 00:21:28.400
The serratus?
00:21:28.960 --> 00:21:31.440
Uh oh my god, where does it attach?
00:21:32.079 --> 00:21:38.240
You're gonna ask me questions when I'm people love having the gills.
00:21:40.559 --> 00:21:43.359
I'm gonna, I'm gonna continue, continue.
00:21:43.599 --> 00:21:43.759
Okay.
00:21:43.839 --> 00:21:45.039
But yeah, so these are good.
00:21:45.119 --> 00:21:53.279
I mean good for obviously shoulder mobility in general, but again, you've probably seen this a lot if you've done PT for your shoulder.
00:21:53.599 --> 00:21:59.039
But I think this is a good, really good warm up prior to a heavy pressing day.
00:21:59.200 --> 00:21:59.759
I mean, all of these.
00:22:00.240 --> 00:22:04.880
Are, but I, you know, just to active and you have to be intentional about this one.
00:22:04.960 --> 00:22:08.400
Don't just like slide your arms up and down on the foam on the foam roller.
00:22:08.640 --> 00:22:14.640
Like, really think about engaging your upper back muscles, those muscles, as you're lifting the arms overhead.
00:22:14.720 --> 00:22:18.799
That'll kind of teach you how to stabilize as you're, you know, doing that with a barbell or dumbbell.
00:22:18.880 --> 00:22:20.240
So, okay, I feel like you have an answer.
00:22:20.480 --> 00:22:20.720
Yes.
00:22:20.799 --> 00:22:28.960
So the lats do lie over the posterior part of the serratus muscle, but they're not like obviously the same muscle.
00:22:29.039 --> 00:22:29.519
We know that.
00:22:29.680 --> 00:22:41.759
But the the fingers or the digitations of the serratus anterior sit directly next to and often can mesh with the origin points of the lats and the external obeliques.
00:22:41.920 --> 00:22:49.759
So they're basically like they're um, they have points of attachment on the scapula and they have they can kind of it's called interdigitate.
00:22:50.160 --> 00:22:52.799
They can like mesh together along your rib cage.
00:22:52.960 --> 00:22:58.799
So that's why they feel like they're like somewhat attached because they they can be like they can the insertion points can mesh a little bit.
00:22:58.880 --> 00:22:59.119
Yeah.
00:23:00.079 --> 00:23:02.000
You know, long story short, or thanks.
00:23:02.400 --> 00:23:03.440
Everything's connected.
00:23:03.599 --> 00:23:06.480
Yeah, connected on that bot on the body.
00:23:06.720 --> 00:23:07.359
Yeah.
00:23:07.680 --> 00:23:10.640
Okay, last one, overhead carries.
00:23:10.799 --> 00:23:12.240
These are fantastic.
00:23:12.400 --> 00:23:16.240
I love overhead carries, or you could even just do overhead holds in place.
00:23:16.319 --> 00:23:20.079
If you don't have a place to walk around, but oh man, you could do this.
00:23:20.160 --> 00:23:32.079
One arm at a time, both arms holding two dumbbells in your arm, in your hands, with your arms locked out over hell overhead is so much harder than people actually realize.
00:23:32.400 --> 00:23:40.480
Because if you do it, if you fucking feel it, because you'll start to feel your lower back arching, you're not gonna feel your core engaged anymore.
00:23:40.640 --> 00:23:50.240
I mean, this is one of my favorite moves to do, and I'll just throw these in programming for like, you know, if everything's healthy, we're gonna do heavy holds or carries.
00:23:50.799 --> 00:23:53.839
So, I mean, you could start with just one arm overhead.
00:23:53.920 --> 00:24:01.680
It's a little bit easier, easier to just focus on one side at a time if you're a little bit newer to this, and then you can progress to two kettlebells, two dumbbells.
00:24:01.759 --> 00:24:03.599
I mean, you could hold a barbell overhead.
00:24:03.680 --> 00:24:09.200
I have some people do overhead barbell holds, you know, like the top of an overhead press.
00:24:09.359 --> 00:24:09.920
I think it's great.
00:24:10.000 --> 00:24:10.960
I think it's fantastic.
00:24:11.039 --> 00:24:20.720
I think it forces you to engage your core, not only your core and your your scapula muscles, your glutes too, like your whole body's engaged during that.
00:24:20.799 --> 00:24:26.720
So you don't have to, so you can just hold it, you can carry it, meaning like you would walk with it, right?
00:24:26.880 --> 00:24:33.839
Yeah, but you also, if you don't have space to do a carry, like my coach used to program uh marching, overhead marching.
00:24:33.920 --> 00:24:35.200
Yep, and that was a really good thing.
00:24:35.279 --> 00:24:35.680
All of it.
00:24:35.839 --> 00:24:36.079
Yeah.
00:24:36.319 --> 00:24:37.039
I do all of it.
00:24:37.200 --> 00:24:38.880
I think they're all like slightly different.
00:24:39.119 --> 00:24:42.400
So sometimes I'll have people just hold it sometimes and then maybe load it.
00:24:42.559 --> 00:24:46.720
Sometimes I'll have people march in place because it's a little bit different than walking.
00:24:46.799 --> 00:24:50.480
And then walking, I'm like, well, you gotta go lighter and we're gonna go really fucking slow with your walk.
00:24:50.640 --> 00:24:51.440
Don't run.
00:24:51.599 --> 00:24:56.400
I feel like when I see people do farmers carries, they're like almost trying to run to get it over with.
00:24:56.720 --> 00:24:59.839
That depend it probably also depends on if like who who you're talking to.
00:25:00.000 --> 00:25:02.799
People who anybody who's like scene strong, man, that's probably what they're used to.
00:25:02.960 --> 00:25:05.279
Because yeah, those people are timed, but we're not working on that.
00:25:05.839 --> 00:25:09.200
You're training for an actual sport, yeah, you don't have to have good form.
00:25:11.839 --> 00:25:13.519
So those decks I think are great.
00:25:13.680 --> 00:25:13.920
Yeah.
00:25:14.160 --> 00:25:17.039
I mean, they deserve a lot more, but we don't need to be able to do it.
00:25:17.119 --> 00:25:18.319
Those are good six shit.
00:25:18.480 --> 00:25:19.440
Yeah, totally, yeah.
00:25:19.519 --> 00:25:33.200
And if you I would say the um almost all of those, maybe not the I don't think the serratus wall slides or the um push-ups would be good for this, but every other one you can do one-handed, right?
00:25:33.279 --> 00:25:37.599
Like you can do a single arm hang or a single arm scat pull-up when you get strong enough.
00:25:38.000 --> 00:25:40.240
I've had clients do single arm scat push-ups too.
00:25:40.480 --> 00:25:41.039
Really?
00:25:41.359 --> 00:25:42.880
Yeah, that's impressive.
00:25:43.119 --> 00:25:46.480
Yeah, I mean very strong, but it's yeah, that's pretty that's cool.
00:25:46.559 --> 00:25:47.119
Now I want to try it.
00:25:47.200 --> 00:25:47.599
Yeah, that's cool.
00:25:47.839 --> 00:25:49.359
The the wall slide, yeah, you're right.
00:25:49.920 --> 00:25:52.240
The wall slide too, you'd rotate too much.
00:25:52.480 --> 00:25:56.799
Yeah, you can easily do that and rotate your torso and it wouldn't really do much for you.
00:25:56.880 --> 00:25:59.440
So yeah, that's a good progression for that.
00:25:59.680 --> 00:26:03.279
Yeah, especially if you're finding, like we talked about earlier, with the pull-up, one side's off.
00:26:03.440 --> 00:26:11.519
That's where you'd want to train some of this stuff with one arm because what you might be compensating and you can't you can't tell sometimes with both arms.
00:26:11.680 --> 00:26:11.920
Yeah.
00:26:12.160 --> 00:26:25.440
Well, it is crazy to see though the difference between your dominant side and your non-dominant is most people, if they have the strength to do pull-ups, they'll they're able to hang with one arm.
00:26:25.759 --> 00:26:29.920
They a lot of times they can hang all day on their their right, which most people are right-handed.
00:26:30.000 --> 00:26:30.799
That's just an example.
00:26:30.880 --> 00:26:36.000
And then their left, they could do like maybe three seconds, not so it's I have this is discrepancy.
00:26:36.400 --> 00:26:37.680
Semi semi-related.
00:26:37.759 --> 00:26:46.240
I have tattoos on my fingers on my left hand, and I got a tattoo on my left middle finger, like right where you would usually put a ring, right?
00:26:46.480 --> 00:26:54.400
If you want to wear like a cool ring, not like a like a stupid engager ring or something, but like a ring, you know, because I like to wear like pointer finger and middle finger and pinky rings a lot.
00:26:54.640 --> 00:26:54.880
Uh-huh.
00:26:55.119 --> 00:26:59.680
But I have a tattoo on my middle finger on my left hand, so I don't put a ring on it because there's a little moon there and it's cute.
00:26:59.759 --> 00:27:00.079
Yeah.
00:27:00.240 --> 00:27:06.319
Well, my right hand middle finger is fat because, and not fat, it's like more muscular, right?
00:27:06.400 --> 00:27:07.119
Because I use it more.
00:27:07.440 --> 00:27:07.759
Funny.
00:27:07.920 --> 00:27:12.720
So I can't get a middle finger ring the right size over that knuckle.
00:27:12.880 --> 00:27:16.400
Like, but it doesn't, so I yeah, it's really annoying.
00:27:16.480 --> 00:27:20.319
So all my middle finger rings only fit on the middle finger that has the tattoo.
00:27:20.480 --> 00:27:20.720
Yeah.
00:27:20.960 --> 00:27:23.759
That your fingers will be different sizes too.
00:27:24.000 --> 00:27:24.640
That's really funny.
00:27:24.799 --> 00:27:27.680
I'm looking at my fingers and I'm like, yeah, mine is my right.
00:27:27.759 --> 00:27:29.200
Like mine definitely are bigger.
00:27:29.359 --> 00:27:34.240
And that's just uh it's not everyone, but I've noticed that a lot with people as I wear more jewelry and stuff.
00:27:34.319 --> 00:27:38.400
Like my rings are my fingers are just different sizes on my right hand because I use that hand all the time.
00:27:38.720 --> 00:27:40.880
I got a little sausage finger, so it's hard to tell.
00:27:40.960 --> 00:27:42.240
They're all just chunky.
00:27:45.039 --> 00:27:45.279
I love it.
00:27:45.759 --> 00:27:47.119
Like chunky pingy.
00:27:49.359 --> 00:27:49.680
Okay.
00:27:50.079 --> 00:27:55.920
So uh, like Katie was saying, these are great things to throw into your warmup, but they're also great things to actually train.
00:27:56.079 --> 00:28:00.559
So obviously, if you've never done any of them, throw them in your warm-up first, you know, get used to them a little bit.
00:28:00.640 --> 00:28:05.759
Um, and then once you get, you know, to a point where, okay, let's throw them into sets and then eventually add load.
00:28:05.839 --> 00:28:08.160
Um, so you're actually training them within your program.
00:28:08.319 --> 00:28:16.640
The best thing to do, obviously, is have a trainer help you program them, especially if you're not sure where the weakness is or which ones you should be doing and you only have a specific amount of time, yeah.
00:28:16.799 --> 00:28:19.119
The trainer can help you figure that out.
00:28:19.359 --> 00:28:19.440
Yeah.
00:28:19.680 --> 00:28:29.599
Especially because a lot of these movements, they are good to learn movements like or to help train strength for movements like pull-ups and push-ups.
00:28:29.839 --> 00:28:37.119
But if you're advanced, I can use these and progress them to where they're an accessory movement to get even stronger.
00:28:37.200 --> 00:28:40.240
So, like you can do so many different variations of those too.
00:28:40.319 --> 00:28:43.039
So, yeah, coach would is definitely helpful.
00:28:43.279 --> 00:28:44.240
Yeah, totally.
00:28:44.640 --> 00:28:44.880
Okay.
00:28:45.200 --> 00:28:50.079
Then on the other hand, be honest with yourself about that impingement that's not going away.
00:28:50.160 --> 00:28:51.920
Maybe you need to do some physical therapy too.
00:28:52.319 --> 00:28:52.960
Yeah, yeah.
00:28:53.119 --> 00:28:56.000
Definitely a thing to consider is how long has this been happening?
00:28:56.240 --> 00:28:57.920
Have I tried things like what's going on?
00:28:58.000 --> 00:28:58.720
Is it still a problem?
00:28:59.039 --> 00:29:01.119
Maybe it's time to seek out a physical therapist.
00:29:01.359 --> 00:29:06.079
You know, I wonder what is the I feel like shoulder has gotta be shoulders.
00:29:06.480 --> 00:29:09.039
It's gotta be the most common injury site.
00:29:09.359 --> 00:29:14.319
Yeah, probably low back is probably up there, but I'm like low back.
00:29:14.559 --> 00:29:30.799
Yeah, well, and it's not it's bigger because it's people a lot of people have a lot of lower back chronic pain because of sitting too much or something, but yeah, you're probably right, but the impingement, it's just so common.
00:29:31.200 --> 00:29:31.519
Yeah.
00:29:31.680 --> 00:29:32.480
I you know what?
00:29:32.559 --> 00:29:40.640
I think the knee might be when I AI overviews said it's the most frequently injured joint, which is interesting, and then the lower back and then the shoulder.
00:29:40.799 --> 00:29:45.759
But I don't know, this is AI overviews, and I'm yeah, like, okay, it depends on who you ask and what they're talking about.
00:29:45.920 --> 00:29:53.039
But I think one one of the reasons the knee it might be because we're talking about like we're adding in like athleticism and sports and yeah.
00:29:53.519 --> 00:29:54.160
Or by run.
00:29:54.400 --> 00:29:54.559
Yeah.
00:29:54.720 --> 00:30:01.200
And yeah, they're probably taking from a cohort of athletes, which yeah, I mean if you're doing high-level shit, you're gonna be more prone to injury.
00:30:01.440 --> 00:30:05.119
But I mean, I do see a lot of knee injuries just from running.
00:30:05.440 --> 00:30:09.519
Yeah, there are a lot of people who just run run without strength training, which causes a lot of knee issues.
00:30:09.599 --> 00:30:15.440
So well, even people who do strength training have a lot of knee issues with running just too much.
00:30:15.920 --> 00:30:16.240
That's true.
00:30:16.480 --> 00:30:19.599
Oh, there's also that, but okay.
00:30:19.759 --> 00:30:20.079
Cool.
00:30:20.319 --> 00:30:23.519
If you want to know how to program all this stuff, hit us up.
00:30:23.680 --> 00:30:24.559
We coach people.
00:30:24.799 --> 00:30:25.279
We sure do.
00:30:26.079 --> 00:30:26.319
Yeah.
00:30:27.200 --> 00:30:33.599
The more you know, the more you know, and you do and then join our Facebook group, join in a boyfriend.
00:30:35.839 --> 00:30:37.039
Fellows if we do any of these.
00:30:37.359 --> 00:30:39.200
If you're my client, you definitely do.
00:30:39.440 --> 00:30:45.680
If you're my online client, in in person, but most of the people in the Facebook group are if they're my client, they're online.
00:30:46.000 --> 00:30:46.640
So you know what.
00:30:46.799 --> 00:30:50.000
You know these movements, you've seen them many, many times.
00:30:50.160 --> 00:30:50.559
Yes.
00:30:51.519 --> 00:30:51.680
Okay.
00:00:05.599 --> 00:00:07.919
Welcome to the Stronger Than Your Boyfriend Podcast.
00:00:08.000 --> 00:00:09.919
A podcast for anyone into fitness.
00:00:10.480 --> 00:00:14.320
Especially for all of you who have shitty posture still.
00:00:14.880 --> 00:00:21.519
We are Heather and Katie, owners of FarPath Fitness, here to help you sift through the bullshit and toxic misinformation that permeates the fitness industry.
00:00:21.679 --> 00:00:24.399
Today we're gonna talk about scapular stability.
00:00:24.960 --> 00:00:25.600
Yes.
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What is that?
00:00:26.719 --> 00:00:28.719
I feel like people have no idea what that means.
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Yes.
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So scapular stability refers to the ability of the muscles surrounding your shoulder blade or your scapula to control and maintain position and movement on the rib cage.
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So the scapula acts like a foundation for your shoulder function, basically.
00:00:44.240 --> 00:00:57.039
And if you can't properly position your scapula in certain movements, um, then your arm can't efficiently or effectively move overhead specifically, but also in various directions without injury.
00:00:57.200 --> 00:01:09.599
So it's really important to work on scapular stability, which is basically working on the muscles around your scapula to make sure that they have the proper both mobility and stability needed to help your shoulder.
00:01:09.760 --> 00:01:10.000
Yeah.
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And you can talk to any physical therapist who sees shoulder injuries.
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I mean, most of what they're doing is strengthening the scapula area to stabilize that shoulder joint.
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So there's also that.
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But for sure.
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Yeah.
00:01:24.560 --> 00:01:30.319
So which kind of leads me into talking about why scapular stability training is important.
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Well, one for life, but for your strength training.
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So obviously it is strength training, but for the rest of your programming and the rest of your movements.
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So these are your postural muscles, right?
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They're very important.
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And not just because your grandma used to tell you to sit upright because you look like you were slouching, it's to help and aid and make your compound movements more efficient.
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So it all it will help you to maximize, especially when we're talking upper body pressing movements.
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It'll help maximize that force transfer in the upper body during these compound movements, like the bench press or overhead press.
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So your arms, you're pushing a lot of force into the barbell or dumbbells or whatever you're using, but you think of the scapula area as the anchor for doing so in order to transfer the force efficiently, which means essentially that you're reducing the risk of injury to do that.
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Because we can all just hoist and you know, hoist whatever weight over our head and thrust it in whatever manner possible, but you're probably gonna get injured doing that.
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But if you are thinking about engaging your scapula, which I tell people all the time when we're doing pretty much everything, you're gonna significantly reduce the risk of injury.
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And we're talking about, you know, it's obviously on your back, the scapula.
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When we're doing pulling movements like pull-ups, lap pull downs, rowing, etc., this will maximize the engagement in those muscles.
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Because, you know, we've talked about this in a lot in the past.
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A lot of people don't connect to those muscles well.
00:03:09.840 --> 00:03:14.560
So if you strengthen it, you're able to obviously, you know, work and focus on feeling it.
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So, you know, uh if I have someone who can't connect to the lats while they're doing a lat pull down, let's say, they feel it in their shoulders.
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And that's not what we're going for.
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We need to help feel it in the lats.
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And if you're doing a lot of pulling movements and you're rounding your shoulders and you're not engaging your the muscles in your scapula area, you're probably gonna eventually have a rotator cuff impingement because you're just doing too much excessive internal rotation.
00:03:39.840 --> 00:03:43.599
So, again, you know, it's very important to train that.
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It's very important to think about keeping it engaged, like we almost think of it as like, you know, your second core.
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You always want to keep it engaged.
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Like we always want to keep our core engaged for most movements.
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And also, another kind of side note, if you have a weak scapula, this is a big part of the reason why you're not getting full pull-ups yet.
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So train that.
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Yeah.
00:04:04.000 --> 00:04:12.080
I have seen a lot of folks in the past, we've helped clients with like they'll be able to almost do a pull-up.
00:04:12.719 --> 00:04:27.279
Um, but and sometimes it's just one side, like, or if you can do a pull-up and or you can do a pull-up with a band or whatever it is you're doing, and one side is like kind of going up first and the other shoulders like internally rotating, or both shoulders internally rotating.
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It could be either one.
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Well, that that is all due to this for the most part.
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Like, we have fixed that by working on scapular stability.
00:04:36.240 --> 00:04:41.519
So we'll go over some exercises, but like dead hangs, like single arm hangs, uh, overhead carries, things like that.
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So if you work on being able to actually hold the position and stabilize, um, it will allow you to actually do an effective pull-up.
00:04:50.160 --> 00:04:52.079
So we'll review that in a little bit though.
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But um that a lot with pull-ups, right?
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Yeah, it's like shifting to the right side.
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Uh-huh.
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Yep.
00:04:58.079 --> 00:05:00.399
And usually that just means one side needs a little more attention.
00:05:00.480 --> 00:05:02.879
It's usually around scapular stability.
00:05:02.959 --> 00:05:03.199
Yeah.
00:05:03.519 --> 00:05:04.240
Absolutely.
00:05:04.560 --> 00:05:06.879
So signs that you need to work on this.
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Uh, we just mentioned one, right, with your pull-ups.
00:05:09.680 --> 00:05:11.680
Um, also winging.
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So I don't know.
00:05:13.279 --> 00:05:15.199
I'm trying to think of what exercise this would be in.
00:05:15.360 --> 00:05:23.040
But in general, like if you've ever seen a bodybuilder do a um like a lap pose, like a like a back pose with their lats.
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Yeah.
00:05:23.680 --> 00:05:29.759
Um, the first time you learn how to do that, like every single person can't do it because they like wing their scapula out.
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So it's like their scapula are like pointing out and they don't know how to engage their lats properly, so that that flattens out.
00:05:37.920 --> 00:05:41.439
Um, so that is that is just something that takes time and control.
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But this is one of the things that we're doing when we're working on that.
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So that's just like a visual representation.
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Yeah.
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Yeah.
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Um, also shrugging during overhead work, like if you're pressing overhead and you're using a lot of your traps and not like you can't keep your shoulder down, that's a sign that you need to work on it.
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Um, sometimes just like a nagging shoulder like issues could be it.
00:06:04.319 --> 00:06:05.120
Weak lockout.
00:06:05.199 --> 00:06:12.720
So if you have, if you're just like really weak on specific parts of your lift and the lockout is part of it, it could be this, it could be triceps as well, but also it could be this.
00:06:12.879 --> 00:06:17.680
Um, tension in your neck, clicky shoulders, issue with keeping your back involved during hanging, even.
00:06:17.759 --> 00:06:20.319
So maybe it's not even pull-ups, but just like hanging off a bar.
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Like when you hang off a bar, there's a difference between just grabbing on and like pulling your shoulder out of its socket and hanging, right?
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Yeah.
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And engaging your back and getting the scapular to go down and depress.
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That is when they're actually like the muscles are engaged there.
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If you can't do that, we need to work on this.
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Yes, yes.
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That is, I mean, and kind of a side note with the hanging.
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That's step one when I'm training someone on how to get a pull-up.
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Yep.
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That is literally the bottom position.
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So you have to be able to hold yourself there for a little bit.
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So engage, not just a passive hang.
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Exactly.
00:06:56.160 --> 00:06:57.040
Yep, exactly.
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So the key muscles involved around scapular stability, we have the serratus anterior, we have the trapezius, the upper, middle, and lower fibers might all be involved in some way, the rhomboids, these all work together.
00:07:08.000 --> 00:07:14.000
And when they work together well, your scapula can move smoothly and stay anchored against your rib cage whenever you're doing an arm movement.
00:07:14.160 --> 00:07:21.839
If they're weak or they're uncoordinated, like the timing is off, that's when your scapula will like wing outward, tilt abnormally, and put stress on your shoulder joint.
00:07:22.000 --> 00:07:24.240
And this is where the rotator cuff comes in, right?
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Because a lot of a lot of people have rotator cuff injuries.
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And a lot of it is that they don't know how to um to stabilize the scapula and get what needs to be done to protect the rotator cuff.
00:07:36.959 --> 00:07:37.279
Yeah.
00:07:37.439 --> 00:07:46.240
So the rotator cuff is four muscles, sits muscles, superspinatus, infasp, infraspinatus, teres minor, and subscapularis, sits.
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Yeah.
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And they wrap around your shoulder joint and they keep the ball of the upper arm seated in the socket.
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So you can imagine if your scapula on your back isn't stable, that rotator cuff has to work even more and compensate, which is a common issue and why we see like strain and pain impingement and like tears.
00:08:03.839 --> 00:08:04.240
Yeah.
00:08:04.639 --> 00:08:15.439
I also think people might know how to engage those scapula muscles without as much load as they're doing.
00:08:15.759 --> 00:08:22.639
So rephrasing that they can engage it with no weight, but once they start pushing the weight overhead, not engage it anymore.
00:08:22.800 --> 00:08:31.040
And then I'll have to hurt their egos and say, well, we need to drop the weight down because you're gonna hurt yourself if you keep doing that over time.
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You know, it's almost like overloading the scapula too much to where it's not strong enough to hold it.
00:08:37.039 --> 00:08:42.000
So again, then your rotator cup is gonna start overcompensating, and then you're gonna strain it.
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It's it's so inevitable you're gonna strain it.
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You have to like your shoulder joint, is it's a ball, and I mean it you rotate it around.
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It's so I would I don't want to say it's it's injury prone, but if you if you fuck it up, you'll injure it.
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Like there's no like, oh, that was a close one.
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You probably will.
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So it's a little bit easier to to injure like a ball and socket joint where it's able to rotate fully.
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Yeah, if you can do a movement that like with no weight and you can keep your keep everything in the right place, you can put your arm overhead, you know, you don't have any weight, but then when you add a certain amount of weight, it something doesn't work.
00:09:20.799 --> 00:09:25.840
Sometimes people, I feel like sometimes people who are really strong think it's um a mobility issue.
00:09:26.000 --> 00:09:32.639
Yeah, they're like, oh, I'm not mobile enough to do um uh uh let's say like a push press or something, right?
00:09:33.519 --> 00:09:37.039
And in reality, it's a functional capacity issue.
00:09:37.200 --> 00:09:39.600
Yeah, like if you can do it without the weight, you can do it.
00:09:39.679 --> 00:09:43.600
You just have to build up your functional capacity and your stability and your strength in order to do it.
00:09:43.679 --> 00:09:45.840
Like it's not necessarily mobility.
00:09:46.080 --> 00:09:46.399
Yeah.
00:09:46.639 --> 00:09:46.960
Yeah.
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I mean, you think of mobility as owning bigger ranges of motion, like being able to be strong in bigger ranges of motion or in full ranges of motion.
00:09:56.240 --> 00:09:57.679
So you know you're probably right.
00:09:57.759 --> 00:09:59.279
It's probably more like a body.
00:09:59.360 --> 00:10:08.000
I mean, not stereotype, but a lot of those bodybuilder bros, if you watch them do an overhead press, one, their muscles are so fucking big that they can't, but it's like a it's a mobility issue.
00:10:08.080 --> 00:10:12.000
They can't lock the they can't even go into full extension overhead or full shoulder flexion.
00:10:12.080 --> 00:10:15.200
So, and that's not necessarily good for the the rotator cuff.
00:10:15.279 --> 00:10:17.919
Yeah, you're gonna be able to bring it through full ranges of motion.
00:10:18.000 --> 00:10:20.399
I mean, that's the safest for any movement in any joint.
00:10:20.559 --> 00:10:21.840
So totally, totally.
00:10:22.159 --> 00:10:27.600
Okay, let's talk about what exercises to actually do to add to your routine.
00:10:27.679 --> 00:10:27.919
Yeah.
00:10:28.159 --> 00:10:51.120
If you've ever had a shoulder injury, you've probably seen most of these in your uh physical therapy sessions, but I think these are and we can, you know, you can these into your routine when where possible, but I would definitely say as far as uh, you know, uh an upper body pressing or prior to upper body pressing, let's start to add these in, or even do them as like working sets in your program.
00:10:51.360 --> 00:10:52.960
But we'll go through six.
00:10:53.200 --> 00:10:55.600
I think these are probably the top six.
00:10:55.759 --> 00:10:58.639
You can have top ten if you want, but we like these.
00:10:58.960 --> 00:11:02.639
First and foremost, scapula pull-ups.
00:11:03.200 --> 00:11:16.320
Now, a quick caveat to this is if that you can't hang from the bar, you're gonna have to start with hangs and just like those active hangs where you're hanging from a bar and you're able to retract and depress your scapula and hold it.
00:11:16.480 --> 00:11:19.360
But from there, that's when you want to add in the scapula pull-up.
00:11:19.600 --> 00:11:22.000
So it's pretty much just you're in a hang.
00:11:22.320 --> 00:11:26.080
You start from that passive hang and then you engage.
00:11:26.399 --> 00:11:29.759
So retract, depress your scapula down, and then come forward.
00:11:29.840 --> 00:11:32.320
So you're just making that hold into reps.
00:11:32.720 --> 00:11:42.320
And this again is also part of my pull-up training for people to build strength to do full reps, regardless of you know, they're injured or not.
00:11:42.399 --> 00:11:44.320
This is just what I'm gonna add into the routine.
00:11:44.480 --> 00:11:51.039
And if you can do pull-ups, I'm probably adding this into your routine just to make sure that everything is is good, everything's healthy.
00:11:51.120 --> 00:11:53.360
We're not muscling our way through pull-ups either.
00:11:53.519 --> 00:12:01.519
So if you don't know what this looks like from what we're saying, we will have a blog eventually and some videos associated with this.
00:12:01.600 --> 00:12:07.120
We also have like a whole pull-up routine blog that we can link to, and you'll see scat pull-ups in there.
00:12:07.200 --> 00:12:08.960
So we can show you a video of what this looks like.
00:12:09.039 --> 00:12:10.480
But your elbows are not bending.
00:12:10.559 --> 00:12:11.600
I want to be clear on that.
00:12:11.759 --> 00:12:16.639
Like people are like trying to use their biceps for this, and it's no, we want to use the muscles on your back.
00:12:16.960 --> 00:12:19.759
So yes, your arms are locked out, fairly locked out.
00:12:19.840 --> 00:12:28.399
I mean, they're not hyperxtended, but you know, they're pretty much straight, and you're still moving your body up and down slightly by just using your back.
00:12:28.799 --> 00:12:31.679
That is what I yell people at for the elbows, yeah.
00:12:32.320 --> 00:12:34.559
People for during the scap pull-ups.
00:12:34.720 --> 00:12:34.960
Totally.
00:12:35.120 --> 00:12:51.919
It's really only the mistake that I see, but it's a bit another drill like this, which will help build strength for your push-ups, but also this could be like a pre-step to scap pull-ups because it it'll you're not doing it from a full hang position.
00:12:52.000 --> 00:12:54.639
You might be able to stabilize more with your hands on the floor.
00:12:54.799 --> 00:13:12.960
But scap, scap pushups, scapula push-ups, I mean, they're they're definitely harder than they than they sound or than they look to, but it is a good way to figure out how to protract the shoulder, which is basically just pulling the shoulder blades forward while keeping your arms straight and then retracting.
00:13:13.039 --> 00:13:25.600
You're not necessarily may might be depressing the scapula down a little bit, but it's more so like step one, we're gonna figure out how to pull the shoulder blades forward and then engage the shoulder blades or engage the scapula muscles as you pull back.
00:13:25.840 --> 00:13:38.399
But so you're you're set up in a push-up or in a tall plank position, which I did not say, but this is this is like the horizontal version of the one we just talked about, right?
00:13:38.559 --> 00:13:48.399
So, like a scap pull-up is kind of about uh elevation and depression of your shoulder blades, whereas a scap push-up is about retraction, yeah, and protraction.
00:13:48.639 --> 00:13:53.200
So you're gonna learn all four movements in these two exercises, which is great.
00:13:53.279 --> 00:13:53.600
Yeah.
00:13:53.919 --> 00:13:58.399
And again, this is such a good strength builder, too.
00:13:58.639 --> 00:14:01.519
When I have someone who wants to do a push-up, this is part of the routine.
00:14:01.679 --> 00:14:01.840
Yeah.
00:14:02.000 --> 00:14:11.039
And push-ups are easier to get than pull-ups, but still, I mean, this is also something I'll keep in just for people who want to build that push-up, pull-up strength.
00:14:11.200 --> 00:14:13.519
Like this is a good check-in movement.
00:14:13.600 --> 00:14:15.919
This is a good accessory movement for that, too.
00:14:16.240 --> 00:14:17.600
So okay.
00:14:17.840 --> 00:14:21.440
Next, this is almost like a three for one kind of move.
00:14:21.600 --> 00:14:22.879
Yeah, we've all seen it.
00:14:23.039 --> 00:14:25.200
It's a very common physical therapy move.
00:14:25.360 --> 00:14:28.240
The prone Y's, T's, and W's.
00:14:28.639 --> 00:14:30.240
So it's exactly like it sounds.
00:14:30.399 --> 00:14:34.480
You're just literally making those letter shapes with your arms.
00:14:34.720 --> 00:14:39.039
So you're lying down, chest supported on a bench.
00:14:39.840 --> 00:14:45.679
And usually the the cadence of this is you do a Y.
00:14:46.080 --> 00:14:49.519
So you're bringing your arms up like a Y shape.
00:14:49.679 --> 00:14:52.639
I like to tell people thumbs towards the ceiling for that.
00:14:53.039 --> 00:14:54.159
And then a T.
00:14:54.960 --> 00:14:58.399
So arms like a T, so that's more rear delt, right?
00:14:58.480 --> 00:14:59.600
So it's all engaged.
00:14:59.759 --> 00:15:08.320
Y is gonna hit, you're gonna have to do the a little bit of depression because you don't want it to all be trap.
00:15:08.799 --> 00:15:18.240
You want to be able to stabilize with your scapula more, but you are gonna get some traps, but that's more the elevation depression, the T, that's scapular retraction.
00:15:18.480 --> 00:15:22.240
And then the Y, so that's like uh the W.
00:15:22.399 --> 00:15:24.000
Oh, the W, the W, sorry.
00:15:24.159 --> 00:15:28.080
So the Y, your arms are gonna be closer to your head.
00:15:28.159 --> 00:15:30.320
The W, you're out a little bit more, obviously.
00:15:30.480 --> 00:15:33.120
Because that's your elbows are bent, right?
00:15:34.159 --> 00:15:35.519
I'm trying to remember what a W is.
00:15:35.759 --> 00:15:37.039
Oh, yeah, maybe they are.
00:15:38.080 --> 00:15:38.720
I think so.
00:15:38.879 --> 00:15:39.919
Yeah, I think it's like this.
00:15:40.000 --> 00:15:41.200
Wait, hold on, I'll show you.
00:15:41.440 --> 00:15:42.320
Oh, yeah, yeah, yeah.
00:15:42.399 --> 00:15:42.639
Like that.
00:15:42.720 --> 00:15:43.039
Uh huh.
00:15:43.120 --> 00:15:43.840
You're right, you're right.
00:15:44.000 --> 00:15:44.240
Okay.
00:15:44.799 --> 00:15:50.080
So then, yeah, because in that position, now you have your full depression, right?
00:15:50.159 --> 00:15:52.720
You're just focusing on retraction because your scapula are down.
00:15:52.799 --> 00:15:53.039
Yeah.
00:15:53.279 --> 00:15:53.679
You're right.
00:15:53.840 --> 00:15:54.480
We should link video.
00:15:54.720 --> 00:15:55.200
We'll have videos.
00:15:55.360 --> 00:15:56.639
It's really hard to explain these.
00:15:56.720 --> 00:15:57.519
Yeah, we'll have videos.
00:15:58.320 --> 00:15:59.360
You really should watch it.
00:15:59.519 --> 00:16:04.320
But yeah, normally what I see is like you'll do one Y rep, you'll do one T rep, then you'll do one W.
00:16:04.960 --> 00:16:14.879
Um, and I'll have clients do this, and you know, if they're strong, I'll have them do like hold light weights, but you probably won't need weights for any of these, really.
00:16:15.120 --> 00:16:16.000
So Right.
00:16:16.080 --> 00:16:18.559
Yeah, and if if you do use weights, they're probably light.
00:16:18.720 --> 00:16:24.720
Even strong, strong people, I guarantee you're not doing more than I think the most I've seen on this is maybe eight to ten pounds.
00:16:24.879 --> 00:16:25.039
Yeah.
00:16:25.200 --> 00:16:32.080
And that's for someone 220-pound man, like yeah, but or someone who, you know, they train this all the time.
00:16:32.159 --> 00:16:37.679
Like, yes, I don't know, they're doing like crossfit or not crossfit shit, but like maybe um calisthenics or something.
00:16:37.759 --> 00:16:39.919
Uh calisthenics or Olympic lifting.
00:16:40.080 --> 00:16:41.360
Yeah, yeah, yeah, yeah, yeah.
00:16:41.519 --> 00:16:42.320
So totally.
00:16:42.559 --> 00:16:43.279
Okay, next one.
00:16:43.519 --> 00:16:44.639
Banded face poles.
00:16:45.120 --> 00:16:48.159
Doesn't necessarily have to be with the band, but it could be with the cable.
00:16:48.240 --> 00:16:49.759
But I like the band for this.
00:16:50.159 --> 00:16:56.720
So you can and you can do either banded face pulls or pull apart, just depending on what you have access to.
00:16:56.879 --> 00:17:05.759
But for the face poles, you just set the band on a rack if you have access, or a wall or a whatever you can wrap it around and slip.
00:17:06.880 --> 00:17:08.480
Yeah, a pole, something like that.
00:17:08.640 --> 00:17:09.440
Not a wall, a pole.
00:17:09.680 --> 00:17:10.799
That's what I was thinking of.
00:17:11.839 --> 00:17:14.400
And just grab the ends of it and you're gonna pull.
00:17:14.559 --> 00:17:16.799
So you're gonna pull towards.
00:17:16.880 --> 00:17:27.920
I like to tell people like pull towards your nose because your the people's first, you know, their initial reaction is to shrug their shoulders because they're pulling their elbow so high.
00:17:28.000 --> 00:17:29.039
But I have to cue them.
00:17:29.119 --> 00:17:35.359
Like, we're gonna pull the shoulder blades back and down while you do this, so we're not shrugging and mostly using the traps.
00:17:36.559 --> 00:17:37.119
Yeah.
00:17:37.359 --> 00:17:37.920
Just like that.
00:17:38.000 --> 00:17:39.279
I'm watching, yep.
00:17:40.079 --> 00:17:45.039
Sorry, I'm doing them in my yeah, and even just what you did, like you went higher.
00:17:45.599 --> 00:17:48.960
You can also do a different, like slightly different variation, go lower.
00:17:49.200 --> 00:17:51.759
Yeah, I feel like when I go higher, I have to use my traps.
00:17:51.839 --> 00:17:53.599
I don't, I don't necessarily think that's a bad thing.
00:17:53.680 --> 00:17:55.680
I think those are two movements, right?
00:17:55.759 --> 00:17:57.200
Like, yeah, yeah.
00:17:57.279 --> 00:18:00.640
Cause I I'm mostly thinking also about um with the cable.
00:18:01.119 --> 00:18:02.720
I see a lot of people do these on the cables.
00:18:02.799 --> 00:18:03.119
Yeah.
00:18:03.359 --> 00:18:05.680
And for those, I always tell people to keep their elbows high.
00:18:05.759 --> 00:18:10.319
And I think if you tell people to keep their shoulders down, it's really hard for them to bring their elbows high.
00:18:10.559 --> 00:18:12.480
I I guess I have a question about this.
00:18:12.960 --> 00:18:15.920
Are is your shoulder internally rotated for this one?
00:18:17.359 --> 00:18:21.839
I yeah, I mean, at the when you're doing like really high elbows.
00:18:22.079 --> 00:18:28.960
Yeah, I would say yeah, especially at the well, I guess would you call this the top of the movement or the bottom of the movement when your elbows are bent?
00:18:29.119 --> 00:18:30.880
Yeah, I would say that this is an interesting one.
00:18:30.960 --> 00:18:32.000
It always feels weird to me.
00:18:32.640 --> 00:18:39.119
If you're able to engage your scapula, I don't know if it's fully internally rotated, but it definitely is, right?
00:18:39.359 --> 00:18:40.160
But that's not a bad thing.
00:18:40.240 --> 00:18:41.279
I mean, we're gonna trim that.
00:18:41.759 --> 00:18:50.240
I think this comes back to someone asked us on a QA the other day about internal versus external rotation on was it a press or a jerk or something?
00:18:50.400 --> 00:18:56.160
And it's an interesting like argument or not rotation, that was uh uh elevation or depression.
00:18:56.400 --> 00:18:56.880
Yeah.
00:18:57.119 --> 00:18:57.759
Remember that?
00:18:57.839 --> 00:18:58.960
That I think it was Aaron.
00:18:59.119 --> 00:19:14.240
Um, yeah, there's a whole bunch of we're getting really technical in this stuff too, because I feel like when you do want to have elevation and you do want to like use your traps a little or you know, give yourself the extra inch in the deadlift or whatever these little cues are, you have to know the rules before you break them.
00:19:14.400 --> 00:19:18.480
I think the average person can't do anything without retraction and depression.
00:19:18.720 --> 00:19:28.480
And then once we master that, then we can talk about okay, here's the little tweak you can do to add a little bit more, you know, ability in your shoulder during this movement.
00:19:28.640 --> 00:19:34.400
But I don't even know if it's worth touching on because that's too advanced for a lot of people.
00:19:34.720 --> 00:19:35.039
Yeah.
00:19:35.279 --> 00:19:35.519
Yeah.
00:19:35.759 --> 00:19:37.920
Also, most clients don't give a shit.
00:19:38.400 --> 00:19:39.200
They don't care about that.
00:19:39.839 --> 00:19:40.720
They don't care about that.
00:19:40.799 --> 00:19:42.720
They're just like there, they're like, you tell me what to do.
00:19:42.799 --> 00:19:43.279
I don't know.
00:19:43.440 --> 00:19:44.079
That's so true.
00:19:44.400 --> 00:19:53.039
Like it for you, maybe as a trainer, like you want that for them, but you could just give them a cue to not confuse them.
00:19:53.279 --> 00:19:56.319
Like bring your elbows down a little bit or whatever.
00:19:56.480 --> 00:19:58.319
So, yeah, most people don't care.
00:19:58.480 --> 00:19:59.119
Yeah, that's true.
00:19:59.279 --> 00:20:00.559
Some people do, yeah.
00:20:00.799 --> 00:20:01.759
Okay, next one.
00:20:02.000 --> 00:20:04.000
Serratus wall slides.
00:20:04.480 --> 00:20:09.759
Now, before I explain this, do you like to do this one with a foam roller or do you like to just slide the hand on the wall?
00:20:10.000 --> 00:20:11.039
Are these like wall angels?
00:20:11.119 --> 00:20:12.319
Is that what these are?
00:20:12.880 --> 00:20:14.960
Well, I'm thinking or different.
00:20:15.279 --> 00:20:18.160
When you're facing a wall and then you're going up like this.
00:20:18.319 --> 00:20:19.119
Oh, that's a different one.
00:20:19.200 --> 00:20:20.720
Yeah, that's a totally different one than what I'm thinking of.
00:20:21.039 --> 00:20:22.640
Yeah, that's two.
00:20:23.039 --> 00:20:25.039
That's good for shoulder mobility in general.
00:20:25.279 --> 00:20:25.680
Right.
00:20:25.920 --> 00:20:28.240
But the not necessarily what we're talking about.
00:20:28.319 --> 00:20:28.559
Yeah.
00:20:28.799 --> 00:20:30.880
I guess I mean I know what you're talking about now.
00:20:30.960 --> 00:20:31.359
I can see it.
00:20:31.440 --> 00:20:35.279
So you face the wall, you put your arms at like a almost 90 degrees.
00:20:35.519 --> 00:20:35.920
Yeah.
00:20:36.160 --> 00:20:40.960
And you can either put a foam roller under them or you can just use your arm on the wall and go up.
00:20:41.200 --> 00:20:43.279
Yeah, if you have something that slides up.
00:20:43.680 --> 00:20:44.960
I like I like ball.
00:20:45.279 --> 00:20:47.920
And I've never tried it with a foam roller, to be honest.
00:20:48.160 --> 00:20:53.279
Foam roller, it's it's kind of annoying because it rolls down your arm, but it's easier for people to move up and down.
00:20:53.599 --> 00:20:53.759
Move it.
00:20:53.839 --> 00:20:53.920
Yeah.
00:20:54.079 --> 00:20:58.319
So it's almost like the the hand on the wall is the next step.
00:20:58.960 --> 00:21:07.599
Because there's also you're you're requiring more mobility with it because you're going your your hands are just closer to the wall.
00:21:07.839 --> 00:21:10.720
It's hard to explain, but you have to just see it and do it and feel it.
00:21:10.799 --> 00:21:12.720
But you're stabilizing also at the top.
00:21:12.880 --> 00:21:16.720
I mean, you're using those serratus muscles, which is like the gills.
00:21:17.200 --> 00:21:18.480
The bodybuilding, like call me.
00:21:18.720 --> 00:21:19.119
The gills.
00:21:19.440 --> 00:21:20.720
I know, they look so cool.
00:21:21.039 --> 00:21:21.759
They do.
00:21:22.000 --> 00:21:24.720
It's like, is it technically part of your lat?
00:21:26.000 --> 00:21:27.279
Is it like part of the lats?
00:21:27.599 --> 00:21:28.400
The serratus?
00:21:28.960 --> 00:21:31.440
Uh oh my god, where does it attach?
00:21:32.079 --> 00:21:38.240
You're gonna ask me questions when I'm people love having the gills.
00:21:40.559 --> 00:21:43.359
I'm gonna, I'm gonna continue, continue.
00:21:43.599 --> 00:21:43.759
Okay.
00:21:43.839 --> 00:21:45.039
But yeah, so these are good.
00:21:45.119 --> 00:21:53.279
I mean good for obviously shoulder mobility in general, but again, you've probably seen this a lot if you've done PT for your shoulder.
00:21:53.599 --> 00:21:59.039
But I think this is a good, really good warm up prior to a heavy pressing day.
00:21:59.200 --> 00:21:59.759
I mean, all of these.
00:22:00.240 --> 00:22:04.880
Are, but I, you know, just to active and you have to be intentional about this one.
00:22:04.960 --> 00:22:08.400
Don't just like slide your arms up and down on the foam on the foam roller.
00:22:08.640 --> 00:22:14.640
Like, really think about engaging your upper back muscles, those muscles, as you're lifting the arms overhead.
00:22:14.720 --> 00:22:18.799
That'll kind of teach you how to stabilize as you're, you know, doing that with a barbell or dumbbell.
00:22:18.880 --> 00:22:20.240
So, okay, I feel like you have an answer.
00:22:20.480 --> 00:22:20.720
Yes.
00:22:20.799 --> 00:22:28.960
So the lats do lie over the posterior part of the serratus muscle, but they're not like obviously the same muscle.
00:22:29.039 --> 00:22:29.519
We know that.
00:22:29.680 --> 00:22:41.759
But the the fingers or the digitations of the serratus anterior sit directly next to and often can mesh with the origin points of the lats and the external obeliques.
00:22:41.920 --> 00:22:49.759
So they're basically like they're um, they have points of attachment on the scapula and they have they can kind of it's called interdigitate.
00:22:50.160 --> 00:22:52.799
They can like mesh together along your rib cage.
00:22:52.960 --> 00:22:58.799
So that's why they feel like they're like somewhat attached because they they can be like they can the insertion points can mesh a little bit.
00:22:58.880 --> 00:22:59.119
Yeah.
00:23:00.079 --> 00:23:02.000
You know, long story short, or thanks.
00:23:02.400 --> 00:23:03.440
Everything's connected.
00:23:03.599 --> 00:23:06.480
Yeah, connected on that bot on the body.
00:23:06.720 --> 00:23:07.359
Yeah.
00:23:07.680 --> 00:23:10.640
Okay, last one, overhead carries.
00:23:10.799 --> 00:23:12.240
These are fantastic.
00:23:12.400 --> 00:23:16.240
I love overhead carries, or you could even just do overhead holds in place.
00:23:16.319 --> 00:23:20.079
If you don't have a place to walk around, but oh man, you could do this.
00:23:20.160 --> 00:23:32.079
One arm at a time, both arms holding two dumbbells in your arm, in your hands, with your arms locked out over hell overhead is so much harder than people actually realize.
00:23:32.400 --> 00:23:40.480
Because if you do it, if you fucking feel it, because you'll start to feel your lower back arching, you're not gonna feel your core engaged anymore.
00:23:40.640 --> 00:23:50.240
I mean, this is one of my favorite moves to do, and I'll just throw these in programming for like, you know, if everything's healthy, we're gonna do heavy holds or carries.
00:23:50.799 --> 00:23:53.839
So, I mean, you could start with just one arm overhead.
00:23:53.920 --> 00:24:01.680
It's a little bit easier, easier to just focus on one side at a time if you're a little bit newer to this, and then you can progress to two kettlebells, two dumbbells.
00:24:01.759 --> 00:24:03.599
I mean, you could hold a barbell overhead.
00:24:03.680 --> 00:24:09.200
I have some people do overhead barbell holds, you know, like the top of an overhead press.
00:24:09.359 --> 00:24:09.920
I think it's great.
00:24:10.000 --> 00:24:10.960
I think it's fantastic.
00:24:11.039 --> 00:24:20.720
I think it forces you to engage your core, not only your core and your your scapula muscles, your glutes too, like your whole body's engaged during that.
00:24:20.799 --> 00:24:26.720
So you don't have to, so you can just hold it, you can carry it, meaning like you would walk with it, right?
00:24:26.880 --> 00:24:33.839
Yeah, but you also, if you don't have space to do a carry, like my coach used to program uh marching, overhead marching.
00:24:33.920 --> 00:24:35.200
Yep, and that was a really good thing.
00:24:35.279 --> 00:24:35.680
All of it.
00:24:35.839 --> 00:24:36.079
Yeah.
00:24:36.319 --> 00:24:37.039
I do all of it.
00:24:37.200 --> 00:24:38.880
I think they're all like slightly different.
00:24:39.119 --> 00:24:42.400
So sometimes I'll have people just hold it sometimes and then maybe load it.
00:24:42.559 --> 00:24:46.720
Sometimes I'll have people march in place because it's a little bit different than walking.
00:24:46.799 --> 00:24:50.480
And then walking, I'm like, well, you gotta go lighter and we're gonna go really fucking slow with your walk.
00:24:50.640 --> 00:24:51.440
Don't run.
00:24:51.599 --> 00:24:56.400
I feel like when I see people do farmers carries, they're like almost trying to run to get it over with.
00:24:56.720 --> 00:24:59.839
That depend it probably also depends on if like who who you're talking to.
00:25:00.000 --> 00:25:02.799
People who anybody who's like scene strong, man, that's probably what they're used to.
00:25:02.960 --> 00:25:05.279
Because yeah, those people are timed, but we're not working on that.
00:25:05.839 --> 00:25:09.200
You're training for an actual sport, yeah, you don't have to have good form.
00:25:11.839 --> 00:25:13.519
So those decks I think are great.
00:25:13.680 --> 00:25:13.920
Yeah.
00:25:14.160 --> 00:25:17.039
I mean, they deserve a lot more, but we don't need to be able to do it.
00:25:17.119 --> 00:25:18.319
Those are good six shit.
00:25:18.480 --> 00:25:19.440
Yeah, totally, yeah.
00:25:19.519 --> 00:25:33.200
And if you I would say the um almost all of those, maybe not the I don't think the serratus wall slides or the um push-ups would be good for this, but every other one you can do one-handed, right?
00:25:33.279 --> 00:25:37.599
Like you can do a single arm hang or a single arm scat pull-up when you get strong enough.
00:25:38.000 --> 00:25:40.240
I've had clients do single arm scat push-ups too.
00:25:40.480 --> 00:25:41.039
Really?
00:25:41.359 --> 00:25:42.880
Yeah, that's impressive.
00:25:43.119 --> 00:25:46.480
Yeah, I mean very strong, but it's yeah, that's pretty that's cool.
00:25:46.559 --> 00:25:47.119
Now I want to try it.
00:25:47.200 --> 00:25:47.599
Yeah, that's cool.
00:25:47.839 --> 00:25:49.359
The the wall slide, yeah, you're right.
00:25:49.920 --> 00:25:52.240
The wall slide too, you'd rotate too much.
00:25:52.480 --> 00:25:56.799
Yeah, you can easily do that and rotate your torso and it wouldn't really do much for you.
00:25:56.880 --> 00:25:59.440
So yeah, that's a good progression for that.
00:25:59.680 --> 00:26:03.279
Yeah, especially if you're finding, like we talked about earlier, with the pull-up, one side's off.
00:26:03.440 --> 00:26:11.519
That's where you'd want to train some of this stuff with one arm because what you might be compensating and you can't you can't tell sometimes with both arms.
00:26:11.680 --> 00:26:11.920
Yeah.
00:26:12.160 --> 00:26:25.440
Well, it is crazy to see though the difference between your dominant side and your non-dominant is most people, if they have the strength to do pull-ups, they'll they're able to hang with one arm.
00:26:25.759 --> 00:26:29.920
They a lot of times they can hang all day on their their right, which most people are right-handed.
00:26:30.000 --> 00:26:30.799
That's just an example.
00:26:30.880 --> 00:26:36.000
And then their left, they could do like maybe three seconds, not so it's I have this is discrepancy.
00:26:36.400 --> 00:26:37.680
Semi semi-related.
00:26:37.759 --> 00:26:46.240
I have tattoos on my fingers on my left hand, and I got a tattoo on my left middle finger, like right where you would usually put a ring, right?
00:26:46.480 --> 00:26:54.400
If you want to wear like a cool ring, not like a like a stupid engager ring or something, but like a ring, you know, because I like to wear like pointer finger and middle finger and pinky rings a lot.
00:26:54.640 --> 00:26:54.880
Uh-huh.
00:26:55.119 --> 00:26:59.680
But I have a tattoo on my middle finger on my left hand, so I don't put a ring on it because there's a little moon there and it's cute.
00:26:59.759 --> 00:27:00.079
Yeah.
00:27:00.240 --> 00:27:06.319
Well, my right hand middle finger is fat because, and not fat, it's like more muscular, right?
00:27:06.400 --> 00:27:07.119
Because I use it more.
00:27:07.440 --> 00:27:07.759
Funny.
00:27:07.920 --> 00:27:12.720
So I can't get a middle finger ring the right size over that knuckle.
00:27:12.880 --> 00:27:16.400
Like, but it doesn't, so I yeah, it's really annoying.
00:27:16.480 --> 00:27:20.319
So all my middle finger rings only fit on the middle finger that has the tattoo.
00:27:20.480 --> 00:27:20.720
Yeah.
00:27:20.960 --> 00:27:23.759
That your fingers will be different sizes too.
00:27:24.000 --> 00:27:24.640
That's really funny.
00:27:24.799 --> 00:27:27.680
I'm looking at my fingers and I'm like, yeah, mine is my right.
00:27:27.759 --> 00:27:29.200
Like mine definitely are bigger.
00:27:29.359 --> 00:27:34.240
And that's just uh it's not everyone, but I've noticed that a lot with people as I wear more jewelry and stuff.
00:27:34.319 --> 00:27:38.400
Like my rings are my fingers are just different sizes on my right hand because I use that hand all the time.
00:27:38.720 --> 00:27:40.880
I got a little sausage finger, so it's hard to tell.
00:27:40.960 --> 00:27:42.240
They're all just chunky.
00:27:45.039 --> 00:27:45.279
I love it.
00:27:45.759 --> 00:27:47.119
Like chunky pingy.
00:27:49.359 --> 00:27:49.680
Okay.
00:27:50.079 --> 00:27:55.920
So uh, like Katie was saying, these are great things to throw into your warmup, but they're also great things to actually train.
00:27:56.079 --> 00:28:00.559
So obviously, if you've never done any of them, throw them in your warm-up first, you know, get used to them a little bit.
00:28:00.640 --> 00:28:05.759
Um, and then once you get, you know, to a point where, okay, let's throw them into sets and then eventually add load.
00:28:05.839 --> 00:28:08.160
Um, so you're actually training them within your program.
00:28:08.319 --> 00:28:16.640
The best thing to do, obviously, is have a trainer help you program them, especially if you're not sure where the weakness is or which ones you should be doing and you only have a specific amount of time, yeah.
00:28:16.799 --> 00:28:19.119
The trainer can help you figure that out.
00:28:19.359 --> 00:28:19.440
Yeah.
00:28:19.680 --> 00:28:29.599
Especially because a lot of these movements, they are good to learn movements like or to help train strength for movements like pull-ups and push-ups.
00:28:29.839 --> 00:28:37.119
But if you're advanced, I can use these and progress them to where they're an accessory movement to get even stronger.
00:28:37.200 --> 00:28:40.240
So, like you can do so many different variations of those too.
00:28:40.319 --> 00:28:43.039
So, yeah, coach would is definitely helpful.
00:28:43.279 --> 00:28:44.240
Yeah, totally.
00:28:44.640 --> 00:28:44.880
Okay.
00:28:45.200 --> 00:28:50.079
Then on the other hand, be honest with yourself about that impingement that's not going away.
00:28:50.160 --> 00:28:51.920
Maybe you need to do some physical therapy too.
00:28:52.319 --> 00:28:52.960
Yeah, yeah.
00:28:53.119 --> 00:28:56.000
Definitely a thing to consider is how long has this been happening?
00:28:56.240 --> 00:28:57.920
Have I tried things like what's going on?
00:28:58.000 --> 00:28:58.720
Is it still a problem?
00:28:59.039 --> 00:29:01.119
Maybe it's time to seek out a physical therapist.
00:29:01.359 --> 00:29:06.079
You know, I wonder what is the I feel like shoulder has gotta be shoulders.
00:29:06.480 --> 00:29:09.039
It's gotta be the most common injury site.
00:29:09.359 --> 00:29:14.319
Yeah, probably low back is probably up there, but I'm like low back.
00:29:14.559 --> 00:29:30.799
Yeah, well, and it's not it's bigger because it's people a lot of people have a lot of lower back chronic pain because of sitting too much or something, but yeah, you're probably right, but the impingement, it's just so common.
00:29:31.200 --> 00:29:31.519
Yeah.
00:29:31.680 --> 00:29:32.480
I you know what?
00:29:32.559 --> 00:29:40.640
I think the knee might be when I AI overviews said it's the most frequently injured joint, which is interesting, and then the lower back and then the shoulder.
00:29:40.799 --> 00:29:45.759
But I don't know, this is AI overviews, and I'm yeah, like, okay, it depends on who you ask and what they're talking about.
00:29:45.920 --> 00:29:53.039
But I think one one of the reasons the knee it might be because we're talking about like we're adding in like athleticism and sports and yeah.
00:29:53.519 --> 00:29:54.160
Or by run.
00:29:54.400 --> 00:29:54.559
Yeah.
00:29:54.720 --> 00:30:01.200
And yeah, they're probably taking from a cohort of athletes, which yeah, I mean if you're doing high-level shit, you're gonna be more prone to injury.
00:30:01.440 --> 00:30:05.119
But I mean, I do see a lot of knee injuries just from running.
00:30:05.440 --> 00:30:09.519
Yeah, there are a lot of people who just run run without strength training, which causes a lot of knee issues.
00:30:09.599 --> 00:30:15.440
So well, even people who do strength training have a lot of knee issues with running just too much.
00:30:15.920 --> 00:30:16.240
That's true.
00:30:16.480 --> 00:30:19.599
Oh, there's also that, but okay.
00:30:19.759 --> 00:30:20.079
Cool.
00:30:20.319 --> 00:30:23.519
If you want to know how to program all this stuff, hit us up.
00:30:23.680 --> 00:30:24.559
We coach people.
00:30:24.799 --> 00:30:25.279
We sure do.
00:30:26.079 --> 00:30:26.319
Yeah.
00:30:27.200 --> 00:30:33.599
The more you know, the more you know, and you do and then join our Facebook group, join in a boyfriend.
00:30:35.839 --> 00:30:37.039
Fellows if we do any of these.
00:30:37.359 --> 00:30:39.200
If you're my client, you definitely do.
00:30:39.440 --> 00:30:45.680
If you're my online client, in in person, but most of the people in the Facebook group are if they're my client, they're online.
00:30:46.000 --> 00:30:46.640
So you know what.
00:30:46.799 --> 00:30:50.000
You know these movements, you've seen them many, many times.
00:30:50.160 --> 00:30:50.559
Yes.
00:30:51.519 --> 00:30:51.680
Okay.
