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Scapula The stability of the scapula is a very important key in sports training. In various overhead movements, presses, overhead squats, snatches and other movements, poor stability of the scapula will bring you a series of problems

If not proactively addressed, this problem is likely to lead to pain and injury in your shoulders and elbows

If you want to stay healthy and reach your true strength potential, perform overhead lifts , stabilizing the scapula is very important.

Here we will introduce you to a great action to help you improve the stability of the scapula

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Shoulder external rotation press:

When a trainer performs a snatch or overhead press, we usually need to work hard when squatting to keep the barbell above our heads, but they often cause the barbell to fall forward. To solve this problem, we need to focus on how to activate the muscle groups to resist the situation that will cause the barbell to fall forward (scapular stabilizer muscles behind the shoulder)

The following is the action process:

Step 1: (rowing pull) Grasp the elastic band with your right hand and use rowing motion to pull the elastic band close to the body. Pull the arm to just above the elbow joint and the upper arm to be parallel to the ground. , which allows the muscles to participate in the stabilization of the scapula

Step 2: (External rotation) Externally rotate the shoulder backward from the previous position, point the hand to the ceiling, and bend the elbow to ninety, forming a letter L shape

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Step 3: (Press) Next, raise your hands above your head and hold for 5 seconds. The muscles that stabilize the scapula should continue to contract to prevent the arms from falling

Step 4: Next, return to the starting position according to the above action. Lower the arms to the L position and rotate the shoulders forward until the arms are parallel to the ground. Finally, straighten the arms forward to complete the action.

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1. Keep your body straight and don’t sway.

2. Practice with light weight to ensure correct movement. Hold above your head for 5 seconds and repeat 10 times with each arm.