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Read Video Text Below:
This is a shoulder stability and
mobility drill using the RMT
Club. I’ll be using the 4-pounder; if you have shoulder issues, you may
wish to begin with a 2-pounder. We [also] have 6 and 8-pounders, but they will feel heavy. This is called Shoulder Rolls.
I’m going to do backward shoulder
rolls first because there’s a lot less risk of impingement. We’re going to use
the dynamic load inside the RMT Club to really coordinate that glenohumeral
rhythm through the shoulder, because that’s what we really want: to have the mobility and stability combine.
[Read up on Shoulder
Training: Importance of Stability & Motion] We’re going to start out
very athletic. You want to think in terms of “catch the weight”, so
it’s a timing; you can hear it catch. In
the beginning, you can go very slow and let the weight roll down and then catch
it. Notice how I’m moving my body, rotating my torso to create that rhythm.
I can make the torso stay more
stable to get more range of motion, but I want to make sure that I have that
rhythm first. Here, I increase the centrifugal force. There’s no sound from the
club and I get that nice expansion as I create that rhythm in the shoulder and
really open it up. I’m choked up on the club, that will make it easier. To make it more challenging, just hold
lower down on the handle to create a longer lever. Again, you begin with that
catch.
For forward circles, we really want to groove that
rotation with the torso on the forward circle first and make sure you’re not
getting that impingement. Same rules apply; we want to get that catch, move the
whole body and really feel athletic. The shoulder will be healthy the more
athletic you are. Turn up the volume here and go feel that expansive force
through the shoulder and that’s your shoulder rolls. You’ll feel nice and open,
stretched, loose and strong. With the shoulder rolls, do both sides and compare
and contrast the difference [for non-dominant
side training].
If you enjoyed this video, check
these out next…
Shoulder
& Full Body Mobility Training: Spiraling Tea Cup
Dynamic
Warm up for Overhead Athletes to Reduce Injury
