Better Shoulder Extension = Better Bench and Dips

    09/06/2012 | 18 Comments

      Hey MWodies,

      Today’s mission is a good reminder to always keep an eye on your good old fashion shoulder extension.  On the MWod, we spend a good deal of time working on shoulder internal rotation, which let’s be honest is horrible in about ninety-nine percent of the athletes we run into.  Extension heavy movements like the dip or bench press expose the shoulder to both high extension and internal rotation demands.  The problem with mobilizing both is that there is such a large potential to loose ideal shoulder positioning.  This results in mobilizations that don’t actual fix the problem (like mobilizing your calf but collapsing your ankle). One of our favorite dorky physio games is to go through all the PT journals and pick out all the crappy shoulder positions people are being tested in. It’s a wonderful/horrible drinking game to be sure.  One of the central tenents of the MWod is to always mobilize in a good, joint stable position.  In extension, this mean keeping your shoulders back where they belong.  And because you are so tight, you are gonna need a band back up.

      Kstar

    • Bodypart / Joint
    • Movement
    • Muscle / Tissue

18 thoughts on “Better Shoulder Extension = Better Bench and Dips

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  15. Brad Antlitz

    Hey Coach,
    I am a trainer at Fitness Together in Ellicott City, MD and while I have a few younger athletes, I also have several older individuals–many of which who’ve suffered injury, surgery, or have poorly executed movements and exercises throughout their lives. I have been reading Becoming a Supple Leopard and work in a physical therapy clinic as a tech, as well. Each has enlightened my perspective on fitness and training. My question is, given my older clientele, how do I correct those who’ve been compensating for so long they seemed to be compromised no matter what they do? Do I continue to instill better movement and introduce mobwods or because of their age (55+) lead them in exercises that are “comfortable” for them but still improve quality of life? I appreciate all your wisdom and enthusiasm!!

    Respectfully,
    Brad Antlitz
    bradantlitz@gmail.com
    @mindful_fitness_4life Instagram

    Reply
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  18. Kyle Reidhead

    Hello, Im a little confused with the correct positions of the shoulder and was hoping for some guidance. From what I have learned from the mobilityWod is when in flexion-externally rotate and when in extension internally rotate. This applies with the shoulder and the hip I believe. If this is true it would make sense that if you were to perform a row (lets say with a cable), as you extend the should (lifting the weight) you wanna internally rotate? Then as you let the weight down (flex the shoulder) you want to externally rotate. While doing all this keeping the scapula adducted and the humerus from moving anteriorly in the capsule. Is this correct? Im confused because I was always told to externally rotate with a row.

    Thanks for your advice in advance!

    Kyle

    Reply

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