Relieve pain, prevent injury, and increase performance. Get customized mobility coaching developed by Dr. Kelly Starrett.
I was wondering if anyone could recommend a modified version of the exercise? Specifically I’m wondering if there is a version of this I could do when I don’t have a squat rack or two fixed points to tie off a resistance band from. Any ideas of suggestions would be much appreciated.
You can do the standing variation where you anchor the band under your foot and press the band overhead by first having the palm facing out in internal rotation and then as you press overhead creating external rotation at the shoulder as the band goes all the way overhead. It’s not the same as the horizontal variation but still working on shoulder rotation. Also if you have a kettlebell or dumbbell you could try exercises like the KB windmill or supine KB rotations to build up that rotational strength in your shoulder.
Kelly recently released a video giving a demo of how you can perform the rotational primer without a gym set up;
Thanks so much for posting these! For some reason I never saw your first reply from back in december but thank you! I’m stoked to try these!