Forums Shoulder Shoulder cap Reply To: Shoulder cap

Michael AlzheimerMichael Alzheimer

Hey Kellie,

Sounds like your missing some internal rotation (IR) of that shoulder. Having the hand behind the back and having the shoulder dump forward is a good assessment that your lacking IR. Check out the hang archetype on the getting started page:

I would focus on some IR mobilizations. There are plenty of videos addressing the hang archetype and IR deficits. Here is a good place to start:

Cleaning up the hang archetype and resorting your IR will also help restore full capacity in that shoulder, reduce compensations, and should help you handle more volume in your workouts.