Originally Posted by
JohnnyV85
...its not really a hack. Its actually the proper way of performing any overhead shoulder movements. I came across this post on my instagram feed and Ive decided to bless you all with it. For me it was a total game changer, I guess Ive been doing my overhead presses wrong this whole time... some of you might find the same...
Movement compensation arise as a result of limited or excessive motion coming form joints either above or below. When it comes to the shoulder joint there are a few things to consider 1) the scapula should be able to upwardly rotate on the thoracic spine 2) the thoracic spine should be mobile enough to allow for smooth gliding of the shoulder blade 3) the humerus should be able to move within the glenohumeral fossa 180 degrees.
Our jobs and daily habits make overhead motions increasingly difficult because we spend too much time in positions that limit this motion and not enough time working on improving it. As a result, when working with a barbell, KB's or dumbbells the most common compensations arise from the ribs, lumbar spine and pelvis. The ribs flare, the lumbar spine becomes hyperlordotic (exaggerated lumbar curve) and the pelvis anteriorly tilts to give you the illusion that you can bring your arm overhead when in reality the range of motion is actually limited and coming from the wrong places.
I did chest and shoulders yesterday. I made sure not to compensate using my ribs, lumbar or pelvis and I can say Ive never felt my shoulders this sore before