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The Ready State: Mobility Training with Dr. Kelly Starrett › Forums › Shoulder › Overhead lockout Position
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James Beatty.
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01/14/2014 at 1:17 pm #70721James BeattyParticipant
I’m going to be on the road on my phone, so the sort feature is a tad difficult on mobile, but I was wondering if anyone had a good stock-list of MOBs for the overhead lockout position? Getting into that externally rotated position OH lately has had me compromise my T-spine or made me bend my elbows.
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01/14/2014 at 1:41 pm #73778Nathan RicherParticipant
here are some mwod videos to watch:
areas of concentration i think would be to start:t-spine – ie. smash with geminiback of shoulder – rear delt, teres major/minor, suprapsinatus, etc.traps ie. on ground smash with gemini, raise both arms over headlats – roll with alpha ball or supernovapecs major/minor – smash with supernova or lacrosse ballcould be other things up/downstream but definitely start here.also try this – get in good posture position. brace strongly in the torso and glutes (ie. much greater than 20%). then raise both arms above your head with palms facing in. can you achieve full overhead lockout? any differences bet the two sides? if you can achieve full overhead lockout with a ton of bracing, it’s possible that when you lift, you are losing overhead position due to losing bracing…something to think about. -
01/14/2014 at 9:21 pm #73782AnonymousGuest
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01/15/2014 at 10:07 am #73787James BeattyParticipant
Thanks for the links. And Kaitlin, I haven’t hit the tris in awhile so I’ll check it out. I’ll try these mobs and see how my pressing goes. I think I have a light strain on a pec tendon so pullups and horizontal pushing are out for now.
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01/15/2014 at 10:22 am #73789Nathan RicherParticipant
that light strain could be enough to stop your overhead lockout. do you feel any kind of tightness/soreness/pain when you raise your arms overhead? even a little bit of tightness could cause your body to not want to get into overhead position… good luck with it!
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01/15/2014 at 11:21 am #73795James BeattyParticipant
Overhead movements feel fine. Tightness and then strain has most likely been caused by almost 3 months of military prep workouts of only pushups and pullups. Doing Pavels GTG pushup and pull-up program 1.5 weeks ago did not help anything but my numbers.
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