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I have an issue where my shoulders don’t “feel” as though they are engaged or positioned equally in any overhead movement. It’s especially noticeable on OHS. So much so that the bar is uneven. Didn’t realize this until someone videoed me. It’s pretty bad. Left side is much lower. Right side is higher and often the front of the right shoulder feels as though it’s under a lot of pressure (especially as I get tired or too heavy). I have chronic left elbow tendinitis as well, so perhaps related. I’m looking for some help on next steps. I want to do whatever is necessary to get a safe, stable overhead position. Fixing the elbow would be cool too. Any advice is appreciated.
Here’s a vid …
Have you voodoo wrapped your elbow?
Wrap and add movement, and or wrap & used a supernova on the tricep and forearm.
Have you done any work on the traps and rhomboids?
Your feet are on different places on the weight plates.
Are you able to squat maintaining mechanics without using the plates under your feet?
I’ve voodoo wrapped the elbow once, but it seemed like it agrevated it. The voodoo floss works great for my knees, but it didn’t feel good on the elbow. Maybe I should try it again. I have used a gemini on the traps and rhomboids, but not super consistently.
Step one, make your feet symmetrical, bring the heel of the right foot behind your toes more so it straightens that foot out a bit. Step two, get your hands all the way around the bar and don’t let your wrists flop back so much. Step three, actively rotate your elbow pits up to the sky a bit, you don’t have to exaggerate external rotation but you are going to need a bit more than you are displaying her. Step 4, practice from the bottom up, have someone hand you a bar in the bottom and help you into position and then hold for a few seconds and stand up. You can also lie on your back on the ground and get yourself into the bottom position against a wall and hold the bar overhead in the snatch grip for some breathing and end range loaded mobilizing.
Have someone wrap it for you.
Possibly it was wrapped too tight?
Check these Pro Episodes and Episode out.
Pro Episode # 32 – VooDoo Floss Series #1, Theory and Elbow
Pro Episode # 34 – Voodoo Floss Primer: Elbow Part 2.
Banish Your Elbow Bench, Dip, Pull Up Pain, You Don’t Really Play Golf or Tennis Do You?
Update. First, thanks for the help. I have not experimented with the voodoo band, but I will. I’m familiar with most of the cues during the lift. But I’m just unable at this point to get into that position either. As soon as I square the feet, externally rotate the shoulders and start to descend, I can’t maintain a neutral spine and keep the bar overhead. Definitely not at the bottom. I’ve tried laying on my back with feet against a wall as suggested. I can maintain this as gravity is helping out a bit. Shoulders still feel activated differently (front of the right, rear on the left). Should I continue to spend time there with increasing duration? Will that eventually start to translate?
What is preventing you from maintaining a neutral spine?
Need to be organized in your start position.
Have you done an ohs with no shoes, and no plates under your heels?
Are your shoulders out of alignment?
Check in with a chiropractor. You’ve taken a crack at it without seeing improvement.