A funny thing happens whenever I inform someone (namely, guys) they need to hit their upper traps more. The immediately go into Bane mode:
Visions of heavy barbell shrugs, breaking Batman’s back, and walking around asking people “do you feel in charge?” run rampant.
It’s all well and good, I have nothing against shrugs. I draw the line against breaking people’s backs though. BAD BANE, NO!
Shrugs are undoubtedly a great exercise to build the upper traps. And the upper traps are kind of important when it comes to the ability to bring one’s arms overhead – they’re one of three muscles that help to upwardly rotate the scapula.
Via my time as a coach at Cressey Sports Performance (and even now) I work with a lot of people with shoulder issues. Training the upper traps directly has gotten a bad rap in recent years. But for athletes and lifters who are stuck in spine-extension based postures and can’t raise their arms overhead, training the upper traps can be a game changer for overall shoulder health and performance.
The key? Ensure they’re trained with upward rotation.
Continue reading my latest article on T-Nation.com HERE.
Today’s “Exercise You Should Be Doing” has a unique flavor compared to exercises in the past.
1. It’s as miserable as it sounds.
2. The word “deep” is going to be contingent on individual anatomy, overall mobility (ankle dorsiflexion, hip flexion, t-spine extension), and one’s ability level to actually squat. Basically, unlike the internet, I’m not an a-hole and expect everyone to squat ass-to-grass.
Likewise, as I’ve stated 717 (+/- 203) times on this site, not everyone can/should press overhead. You have to earn the right to press overhead. Limitations in shoulder flexion have to be taken into heavy consideration here.
That said this exercise is pretty baller, albeit a fairly advanced variation.[footnote]Expect to see this in the next CrossFit Games. Except they’ll make things more interesting by having people press a bottoms-up kettlebell…while balancing a running chainsaw on their nose.[/footnote]
3. It’s two exercises in one! Two is always better than one. Two ninjas are better than one, two pairs of clean underwear are better than one, hell, two sandwiches are better than one.
I mean, when isn’t it?
About the only time two isn’t better than one is Michael Bay movies.
So lets jump into it.
Deep Squat Press
Who Did I Steal It From: Can’t say I recall. But for shits and gigs I’ll say Ben Affleck.
What Does It Do: Works as a nice progression with regards to squat patterning. The asymmetrical or “offset” load provides a fantastic rotary stability component to the exercise. And, of course, the pressing component incorporates the upper body making this a full-body exercise to be reckoned with.
Key Coaching Cues: First and foremost I’d make sure to audit your clients and ensure they can perform a standard Goblet Squat before tossing this into the mix.
Can they maintain proper alignment – in that there’s no excessive rib flair throughout the duration of the set. The anterior load of the KB or DB should help offset this.
Chest Up.
Push knees out (heels stay glued to the floor), squat DOWN not necessarily BACK.
Maintain abs, and think about “pulling” into the deep squat position.
End result should be elbows inside knees, chest up, natural arch in lower back.
If they hit all the checkmarks above, your client(s) are probably good to go with this variation.
HOWEVER:screening them for ample shoulder flexion is crucial. If they lack sufficient overhead mobility the “press” component of this exercise may be contraindicated.
HOWEVER (PART II): Squat depth will be highly individualized. Some people lack the requisite mobility to squat below parallel. Others, however, lack stability in the form of protective tension, which more or less tells the CNS to put on the emergency breaks. So, what may seem like a mobility restriction is just lack of stability.
[^^^ There’s more to this screen that I’ve added since writing the post above (I should update it), but this should provide ample insight].
Do you or your client pass the above caveats? Good, you’re good to go.
Grab a kettlebell and start in the racked position. With your free hand make a fist and squeeze like a mofo. This will help create more bodily tension.
Squat down to your “usable” ROM and once there, maintain tension (don’t relax), pause for a 1s count, own the position, and then press the KB up towards the ceiling making sure to follow with your eyes.
Now that I think about it: this is also a great t-spine rotation exercise!
Perform 5-8 repetitions, and repeat the same process on the other side. Alternatively, you could perform this exercise as squat, press, stand back up, squat, press, stand back up, etc.
You get to pick your poison here. Give it a try and let me know what you think
As this post goes live I’m in route to Austin, TX with my wife Lisa to take part in our inaugural Strong Body-Strong Mind Workshop.
We’re excited because we both feel this is an underserved “niche” within the fitness community. The stuff I’ll be speaking about is nothing new – program design, breaking down squat and deadlift technique, why Darth Maul is the best Sith Lord ever, you know the important stuff.
While I feel I offer a unique perspective on all of those things and feel I have expertise, they’re all topics that are covered by many other coaches.
However, it’s the stuff the two of us will be speaking about in tandem – The Art of Coaching & Behavior Change, how to increase motivation and autonomy with your clients, how to assess your client’s willingness to change – that’ll be the real treat to the attendees attending.
Well there’s that, and the 0.01% chance they all witness a marriage crumbling before their eyes. This is mine and Lisa’s first attempt at working with one another.
Either the weekend ends as a glorious success, complete with high-fives and a ticker-tape parade, or we’ll be hiring divorce lawyers and fighting over custody of the cat.
And who gets the VitaMix.[footnote]I’d totally get it. 100%. No doubt in my mind. Oh, hey babe….what’s with the knife? Babe? BABE? Noooooooooooo.[/footnote]
With their 4th installment in the Functional Stability Training series, Eric and Mike break down “movement,” from the assessment process to the gym floor.
The sale price ($30 off) only lasts until the end of this weekend, so act quickly while you can to take advantage.
During the Complete Hip & Shoulder Workshop in Seattle last weekend I spoke on the importance of the test/re-test concept with regards to assessment.
It’s nothing fancy or elaborate.
You test something – whether it be range of motion or maybe a strength discrepancy – implement a “corrective” modality if something’s deemed out of whack, and then re-rest that shit to see if it worked.
If it did….you’re Gandalf.[footnote]Grey? White? It doesn’t matter. You’re a motherfucking wizard either way.[/footnote]
If not…#awwwwwkward.
The test/re-test approach helps set the tone for any future “corrective” strategies or programming considerations you’ll do as a coach or trainer.
In addition, and something I’d argue is equally as important, it also provides an added layer of value to the assessment.
If you’re able to demonstrate to someone a significant change or improvement in ROM or reduction in pain/discomfort by implementing a drill or two, and it’s something they’ve been struggling with despite countless interactions with other fitness professionals, what’s the likelihood they’ll bust out their checkbook or Bitcoin wallets (<—depending on their level of geekery)?
I suspect highly likely.
It demonstrates a perceived level of “mastery” and knowledge-base towards the assesser (you) and, in a roundabout, reverse psychology kind-of-way, delves into the “pain center” of the assessee (athlete/client).
In this example it can refer to literal pain such as a banged up shoulder, knee, or lower back. But it can also speak to pain in the figurative sense too. Someone who’s frustrated and “had it up to here!” that they can’t lose weight, or maybe an athlete who was cut from their high-school team would have a degree of “pain” that would incentivize them to take action.
Show someone success or a clear path of action, however little, and they’re putty in your hands.
Of course this assumes you’re not some shady shyster who tries to up-sell the benefits of some super-secret concurrent, 47-week, Easter-Bloc training program you copied from Muscle & Fitness or, I don’t know, organic raspberry ketones laced with mermaid placenta.
People who promote and use smoke-and-mirror tactics are the worst.
But lets get back to the topic at hand.
Test/Re-Test
One of the main screens I use with my athletes and clients is their ability to lift or elevate their arms above their heads.
Shoulder flexion is important for everyone, not just overhead athletes and CrossFitters.
If someone lacks shoulder flexion, and they’re an athlete, it’s going to affect their performance. A baseball pitcher may be “stuck” in gross shoulder depression, which in turn will have ramifications on scapular positioning and kinematics, which in turn will result in faulty mechanics and compensatory issues up and down the kinetic chain.
Conversely, regular ol’ Hank from accounting, who likes to hit the gym hard after work, if he lacks shoulder flexion, he too could have numerous issues arise ranging from shoulder and elbow pain to lower back shenanigans.
Shoulder flexion – and the ability to do it – is a big deal in my opinion. And it’s a screen that should be a high-priority in any fitness professionals assessment protocol.
So lets say I’m working with someone who lacks shoulder flexion. I test it both actively (standing, picture above) and passively (on a training table).
I surmise that it’s limited and that it may be feeding into why a particular person’s shoulder has been bothering him or her.
I can use the test/re-test approach to see if I can nudge an improvement.
Now, as I’ve learned from many people much smarter than myself – Mike Reinold, Sue Falsone, Dr. Evan Osar, Dr. Stuart McGill, Papa Smurf, etc – you shouldn’t rely on any ONE screen/corrective.
Everyone is different, and what works for one person might not even scratch the surface for another.
With regards to addressing (lack of) shoulder flexion[footnote]Usually it’s due to short/stiff lats, lack of anterior core control, or more insidious musculoskeletal issues that, frankly, are outside my scope of practice[/footnote], there are a handful of “go to” strategies I like to use.
And then it’s just a matter of seeing which one sticks.
1) Encouraging a Better Position
In order to elevate the humerus (arm) above your head, the scapulae (shoulder blade) needs to do three things:
Upwardly rotate
Posteriorly tilt
Protract
The ability to do so is vastly correlated with the thorax. Those who are super kyphotic (ultra rounded upper back) will have a hard time elevating their arms overhead. Often, the simple “fix” here is to foam roll the upper back and work on more t-spine extension and you’ll almost always see an improvement.
Bench T-Spine Extension
Side Lying Windmill
But what about the opposite? Those who are stuck in more “gross” extension and downward rotation?
I.e., the bulk of athletes and meatheads.
Here the shoulder blades can be seemingly “glued” down.
In that case some positional breathing drills to “un-glue” the shoulder blades (and to encourage more 3D or 360 degree expansion of the ribcage/thorax) would be highly advantageous.
All 4s Belly-Breathing
It’s amazing what a few minutes of this drill can do with improving shoulder flexion ROM, without having to yank or pull or “smash” anything.
2) Allow the Shoulder Blades to Move
Some people simply don’t know how to allow their shoulder blades to move. A prime example is this past weekend.
An attendee who’s a personal trainer – but also competes in figure – mentioned how her shoulders (especially her left) had been bothering her for eons, and she couldn’t figure out why.
We had her perform this drill.
1-Arm Quadruped Protraction
In reality, both protraction and retraction are occurring, but many people have a hard time with the former.
The idea here is to learn to gain movement from the shoulder blade itself and not via the t-spine.
Here’s another angle (because, triceps):
https://www.youtube.com/watch?v=eyNFNxqFlSc
After a few “passes” with this drill, she saw an immediate improvement in her ROM. What’s more, the following day when she showed up for Day #2, the first thing out of her mouth was “my shoulder feels amazing today.”
That’s a win.
3) Pin and Go
Another route to take is to have the person foam roll their lats. Not many people do this, and there’s a reason why: It’s un-pleasant.
I’ll have the person spend a good 30 seconds or so on each side and then have them stand up and perform a simple SMR drill using a lacrosse ball against a wall.
They’ll “pin” the teres minor down (basically, find the tender spot behind their shoulder and hold it there) and then work into upward rotation.
https://www.youtube.com/watch?v=9OiGt_O1FvY
Another five or so passes here, and I’ll re-test.
Many times I’ll see a marked improvement in their shoulder flexion.
Caveat
NONE of this is to insinuate that anything mentioned above will work for everyone. The idea is to understand that it’s important to “test” a number of modalities and then re-test to see if you find an improvement.
If you do, you’re likely barking up the right tree which will make your corrective approach and subsequent strength training more successful.
It’s a powerful word. A daunting word. A ten letter word. A word that means different things to different people.
But the word itself implies you’re assessing something.
So, what is it?
Well, given this is a fitness website it stands to reason that when I say the word “assessment” I’m not referring to one’s ability to color between the lines, write sick computer codes, or, I don’t know, how to say “excuse me, but can you tell me where the library is?” in Spanish[footnote]Answer: “Hola, hasta la vista, tres?”[/footnote]
No, in this context, when referring to the word assessment…I’m alluding to one’s ability to do “stuff.”
Particularly with their body. Most often in the weight room and/or within the confines of their respective sport(s).
But also their ability to perform every day life tasks – bending over to pick something up off the floor, reaching for something, carrying things, fighting crime, walking down a flight of stairs without snapping their hip in half – pain free.
The other day I said something halfway smart on Twitter:
Too many people think of their “point B” (where they want to be) before vetting their “point A” (where they are..NOW). That’s assessment.
I approach assessment with every person with a blank slate. While I’d be remiss not to mention we do have a “protocol” we prefer to follow at Cressey Sports Performance – namely because of the unique population we overwhelming work with on a daily basis, overhead athletes – it’s not uncommon for me to go off the beaten track when it’s called for.
Put another way…..
No two assessments are the same.
It’s outside the scope of this article to discuss the entire assessment process. Rest assured I’m asking all the pertinent questions: training history, injury history, goals, favorite Mighty Morphin Power Ranger, you know, the important stuff.
While every assessment is different, there is a go to “algorithm” that exists which helps guide the process and keeps this succinct and organized.
We generally start static to dynamic; proximal to distal; and seated/lying/ground-based to moving.
All that said, under the umbrella of assessment, there are certain protocols or screens I use with just about every client or athlete I work with – no matter what sport he or she plays or what their background is. There are some screens too valuable to omit.
Not only that, we have to be able to look at what the assessment is looking at, whether it’s looking at what we think it’s looking at, and whether or not it’s telling us as much information as we think we’re getting from it.
I don’t even know if that makes any sense, but I’m going with it.
Basically all I’m saying is that, while assessment is cool and all, a lot of fitness professionals really suck at it and have no clue what they’re looking for.
Lets take a look at the standing shoulder flexion screen.
To the casual fitness professional this screen tests one’s ability to get their arms over their head.
It goes like this:
Trainer to Client: “So, like, stand there and lift your arms over your head.”
Client to Trainer: “Like this?” [Cue picture pictured below, the one on the left].
Trainer to Client: “Yes! You did it! Well done. Lets go kip.”
Client to Trainer: “Right on. Weeeeeeeeeeee”
To the untrained eye (again, looking at the picture to the left), and to someone who doesn’t know what to look for, things look a-okay.
Arms + Overhead = Able to train.
But to me it looks like a nightmare. There’s significant forward head posture in conjunction with a massive rib flair and hyperextension through the lumbar spine.
[Not coincidentally, lack of shoulder flexion could easily explain why someone has chronic lower back issues. Look at what happens every time they do anything overhead. They crank through their lumbar spine. Just sayin…..]
When corrected – picture to the right – total ROM (shoulder flexion) is reduced because compensation patterns are corrected (no head protraction, rib flair, and pelvis is more posteriorly tilted). And this isn’t even half bad. I’ve seen way worse. Some people I’ve worked with couldn’t get their shoulders past 75 degrees of shoulder flexion when I made sure they weren’t allowed to compensate!
Candidly: if someone can’t pass this simple screen they really have no business doing anything over their head in the weight room, kipping pull-ups included.
So this begs the question: What prevents someone from getting full shoulder flexion in the first place?
It could be any number of things:
1. Shoulder Capsule, osseous changes (which, admittedly, aren’t very common).
2. Soft tissue restrictions – subscapularis, lats, teres minor, traps, etc. (much more common).
3 Lack of scapular upward rotation (instead of upwardly rotating scapulae, they shrug).
4. Thoracic spine mobility.
5. And lastly, and something Mike Reinold speaks to quite often, lack of lumbo-pelvic hip control.
I’m not going to hit on every point above today. I’d encourage you to check out Mike Reinold’s site and/or look into his and Eric Cressey’s Functional Stability Training series (which goes into the geeky stuff in MUCH more detail).
What I will delve into is how, when someone does present with a lack of shoulder flexion, you can differentiate between whether you’re dealing with a lat length/soft tissue restriction or if it’s a anterior core/pelvic control issue.
Easy – test their PASSIVE range of motion.
Like this.
Have them lie on their back (making sure to bend their knees to flatten out the lumbar spine and to account for any excessive rib flair). If their upper arms don’t touch the table….you’re most likely dealing with a soft-tissue restriction (lats, teres minor, traps, rhomboids, etc).
Hammer the lats with some t-spine mobility drills like this one:
And you can hit the rhomboids and traps using this drill:
And you can get the teres minor using this drill (thank you Mike Reinold).
If you test someone on their back and they pass with flying colors (I.e., their arms touch the table), then it stands to reason you’re probably dealing with a lumbo-pelvic control issue and a weak anterior core.
In that case my go to is coaching someone through deadbug variations.
Standard Deadbug – with emphasis on exhale
Note: these can be regressed to include arms only or legs only (or even legs bent so ROM is decreased).
Stability Ball Deadbug
Note: placing the stability ball between contralateral elbow and knee forces the trainee to squeeze the ball, thus activating the anterior core to a more effective degree.
As well we can’t discount other exercises and drills that challenge the anterior core and pelvic control. Push-ups (and their infinite variations), birddogs, bear crawls, chops, lifts, Farmer carries, Pallof Presses, asymmetrical loaded lifts….all are fair game in my book.
The bigger picture, however, is to pay closer attention to what you’re actually assessing. Does the assessment itself assess what you think it’s assessing? Moreover, are you able to interpret what it’s telling you correctly?
I’m not going to hit on every point above today. I’d encourage you to check out Mike Reinold’s site and/or look into his and Eric Cressey’s 
