Hey Flexible Studmuffins,
Thanks for your requests. I’ll try and bang through them in upcoming episodes.
Today I want to see how you score on a little anterior chain assessment. This test is Ely’s (who?), or known as the heel to butt test.
Your heel should EASILY touch your butt without your hip or leg doing a bunch of compensating.
I’m not a big fan of correlates for actual human movement, like this test, but they are useful in illuminating athletes and coaches, and your mom about how short their front wheel drive really is. Can you imagine how a short anterior chain would affect your running? How about achieving full triple extension? Or, how might being short in the front actually lead to a hole in your knee cap? Or a torn meniscus? Or overextended back? Crap!!! It turns out that if you are an athlete, you need ALL of your available range of motion. So? What was your score? Two, or zero?
The MWod today is all about getting the shoulders loose for say, some kettlebell schnatches and pull ups?
Test: Pull up
Mwod: 1 min each direction. 1 min x 5
Both arms for a total of 10 min of upper extremity suppleness.
Happy motoring.
Kstar
20 Responses to “Episode 47: The 5 Way Shoulder, Front Wheel Drive Test”
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Good stuff Kelly! I wasn't paying attention on mainsite and did the WOD today. Oops. Did a makeshift 5 way shoulder (trial and error, just finding stuff), but now I'm glad to see this. Definitely more methodical. Thanks!
I've noticed that I have problems with for example hamstrings when I've stretched them a lot and it's not from sore muscles. I have problems to fully activating them concentric. They won't fire fast enough. There are studies that show that too much stretching can prevent you from developing maximum strength. (http://www.ncbi.nlm.nih.gov/pubmed/20030776). Any suggestions?
Kstar – this has been bothering me for awhile. You mention externally rotating the shoulder to bias the external rotators, but that will actually put them on slack. I think you would wind up the muscle more by moving it into the direction that would lengthen the muscle – internal rotation. The part I do like about your movement into external rotation, is that this clears the greater tuberosity from the ca ligament and decreases risk of impingement during the stretch. Thoughts?
Jason,
Absolutely. I haven't watched it but I'm sure I meant external rotation. Not external rotators.
I'm all about ze movement not ze muscles anyway.
Because, what about the capsule? Fascia? Brachial Plexus etc. Scap/thoracic components? I do think that far laterally flexed position does hit the external beasts. But, I don't have live ultrasound and it doesn't matter anyway. Thanks for watching with such a keen eye!
kstar
This mwod is pure awsomeness, and a great prep.
Thanks K-star!
Hey Kstar (and other readers, I'm open to any/all help), I have something really quick you might be able to help with. I am currently in the process of earning a Navy SEAL contract, and as such, have been doing a lot of swimming. In doing so, I have noticed a rather nasty pain on the inside of my leg, a little above my knee (that only seems to strike when I am doing a scissor kick). Friends have suggested that my hamstrings may be too tight – which is likely considering the amount of activity my body is enduring. But no amount of stretching seems to help. I was hoping that you could offer some insight and possible movements to help remedy this. I greatly appreciate any advice, and look forward to replies! Have a great night, everyone.
kelly,
i have a pain/tightness in my chest slightly to the left of my sternum. It feels as if i could really crank down on it to crack or pop it, but it doesnt work. This seemingly occurs after ring dips and this time after heavy bench. Any information on how to rid myself of this pain and tightness or how to prevent it in the future would be AWESOME.
Kstar
Thanks for all the great tips and instruction. I want to come and workout in your garage. You've got it all, a rack and weights, parallel bars, a rower and what appear to be a keg of beer.
Hey Kstar,
I don't know if it's too late, but Anna Marra from our box (Crossfit Tribe) rocked the 3 minute hollow rock today!!
Check it out: http://vimeo.com/15646016
Nice shirt Kelly!! Thanks for the shoulder tips today. Good stuff!
Hey Kelly, i love the blog man, ive been following for almost 2 weeks and ive noticed huge improvements in my workouts. I got a question for you though, i suffered a grade 2 ac joint separation about 6 months ago, ive gotten to the point where i can perform almost all movements pain free, with the exception being dips and bench press. Is there anything specifically that i should be doing for this type of injury, or should i just avoid doing dips forever?
Kelly,
Can you do more MWOD stuff with regards to navicular drop?
Corey- The first place I'd look is technique. Have you had any swim technique instruction? Also, high volume repetitive anything brings out the peckadillos. If you're really addressing your bugaboos then you may want to consult a manual therapy expert who can determine the true cause of your dysfunction and treat it.
Joshua – you might be dealing with some costochondritis – irritation of the rib/ sternum joint. Start with a lacrosse ball to open up your pecs and you probably might benefit from some PT to get that checked out.
thanks alot Jason, ill give the ball a go.
Corey– Your bottom hip may be rotated too far outward which could be the cause of the pain in your knee. Or your hips could be twisted square them up with the wall. Keep you hip,knee, and foot on the same plane.
As a PT and a CSCS, i have worked with many athletes, ranging from the professional to the weekend warrior. My friend Norm Ranger forwarded this via FB. Just wanted to say it is impressive to see a trainer including these kind of flexibility/mobility exercises in client's routine! Kudos!
Don Miller, DPT, MSPT BSPT, OCS, Cert spinal Manip, CSCS