 We've all been there we've all done at some point in our lives probably if you haven't you're lucky But probably done too much pushing too many bicep girls too much bench press too many hundred day or thousand day push-up challenges And we haven't done enough rowing and horizontal pushing and that's affecting our position on our shoulder posture Yeah, that combined with our daily lifestyle of sitting down too much computers phones all this stuff which reinforces poor posture We've got to start taking some action in the gym in our training to rectify And it might just be that this is the one thing that's going to keep your shoulders healthy and moving well All right before we get into this we have quick anatomy lessons So we're going to talk about shoulder blade position. This is a scapula. This guy Sits and I'm just going to trace the corner down in here and the scap's job is to help shoulder movement to facilitate it by keeping Contact with the humorous head. This is the humorous in our upper arm So you have this bone at the head here We've sits into a small dish on the scapula called the fossa and as the shoulder comes up the scapula is going to rotate Around the side you can see it there moving and all it's doing is trying to keep the dish on the Scapula in contact with the head of the humorous Now the problem comes with the shoulders is if this scapula stops sliding and gliding properly so that therefore doesn't keep in contact That's one issue We need plenty of strength to pull the shoulder back into place So our retraction here mid-load traps our rhomboids do a load of good work to try and keep that shoulder back You can see how that's going to create a nice bit of symmetry That's what the shoulders all about creating balance if we've got too much overload in the front So our pecs you can see straight away that Dave's latch is jumping the pecs are too tight around the shoulders in all this stuff gets long And now all of us when we've got an issue around balance and the shoulder is going to start to cause Or experience some impingement and discomfort and some general unpleasantness So our job from horizontal pulling if we're doing more rowing type work We're making more of this retraction type work And not to confuse that with vertical pulling if Dave goes into a pull-up position We're going to use this vertical pulling patterns going to get a load of lats involved when lats get short and it gets Enrange again, it wants to round the shoulder forwards. So when we talk about pulling, we're not talking pull-ups We're talking about rows and there's some exercises which we're going to show you Which are really going to help to keep that symmetry and balance around the shoulder So we're going to show you three exercises to work on some of your horizontal row in the first being our staple body weight row But we're just going to go through some specifics and you can do this on the rings or the bar We like the rings because you can change quite easily the angle that your body is on to make it harder down there Or easier Further up the top. So Tim gets into a position where he's comfortable We want to be able to do a decent number of reps in here 10-12 reps or so So that we can actually build up our capacity With these muscles at the back that Tim was talking about to give us that better posture of the shoulder So first thing is when he's hanging dead loose in this position The shoulder is miles forward looking see whether the shoulder is miles forward of where his ear is What he's got to do is set these scapula without losing his body control from his trunk So not arching his back to give himself that false sense of retraction Actually squeezing those shoulder blades back imagine you're squeezing a pound coin between your shoulder blades And that now sets the shoulder look where it isn't compared to his shoulder compared to his ear. Sorry So then from that position what he's got to do is clamp these shoulder blades down keep them nice and snug to the To the rib cage and then drive the elbow back hold this position at the top So actually squeezing that retraction at the back and then slowly control back down And what's important in this position is he gets back to that bottom and he's still set When he's learning he can drop out of that position and then pull back in just so you get used to setting that shoulder back Where that actually is and how that actually feels But eventually what he wants to be able to do is get to the bottom be able to maintain that retraction and go back up So he's actually keeping those rhomboids mid low traps holding that scapula back In an isometric contraction whilst he is then getting that rowing action From the arms The real key point of that guys is you're going to feel like you want to slack out of the bottom You're just keeping attention throughout just going to really emphasize that control of the scapula And the other thing like Jaco talked about was making sure you're pulling through that you're not going to let that shoulder jump forward It's all about keeping that shoulder in the socket pulling yourself through and isolating those muscles Which is going to help to create a balance of symmetry Second exercise is the reverse flying And this is one of my absolute favorites because it gets the target a bit more around the posterior delta Which is often lacking on Different people fair point if you've never trained it It ain't gonna grow We talk a lot about mid low traps and rhomboids in their rotator cuff But a lot of people aren't talking enough about a posterior del Massive function stabilizing the shoulder and helping to keep it healthy to create lots of Strength in that posterior chain to keep that shoulder good or stable Something I've needed to work on because I wasn't doing enough of it in my previous life Pre-calisthenics And if you into aesthetics having a bit of junk at the back is not a bad thing So Dave's just going to cross these rings over just if you're using them on a bar It stops them from sliding around a little bit Now this is a really interesting one It's very much like a lateral raise in terms of the technique point I want to focus on the you see people doing dumbbells They pull it up and then all of a sudden the tension goes and the weight just falls back down They never actually control the lower and we need to apply that same principle in some reverse fly So jack of ghosts is the same process sets the scaps in now the job is to keep those guys Super tight in the socket as he pulls up which is generally the easier part So he's pulling up into a nice T position He's squeezing tight on the back there now this bit when he comes back down He really has to work hard to keep that retraction. It's so easy. It shows a bad one jacko So he comes up and then he's going to lie himself just to slump all the way down So come back up set yourself He comes up It's this bit where he comes through of really working hard to keep those shoulder blades together That's going to create a load of strength adaptation on the back of the shoulder Keeping everything nice and stable and again, no compensation through the midsection Isolating the shoulder Don't get don't get into stuck into the trap of trying to make this really difficult because You're just going to find a compensation So train at a level that is appropriate for where you're at Build it up great little super set off the back of some of your other pushing words to keep that shoulder healthy So if you've got support with horizontal pulling, we've done loads of rows loads of flies Are you thinking where do I go next? Well, remember you've got some options within both of those exercises Particularly the body weight horizontal rows to lift the feet up You can put a weight vest on to make it a bit more difficult But if you're going to make it a bit more exciting, we've got another option for you as well So Tim's going to go on the rings, but he's going to have his feet completely off the floor all together So he's going to be suspended but staying in this horizontal position keeping it tucked For now having to keep that set that shoulder position where now hobby a little bit harder because You're completely suspended off the floor and then driving up keeping that same thing A pause at the top that retraction at the when you are in that top position trying to keep That shoulder back as much as possible and then control back down It's going to add a heap load more strength into the posterior part of that shoulder Into everything that's good at the back that's going to help you to hold a better Postural position for your shoulder, give better balance to your shoulder Give you some sort of maximal strength almost type training for it To offset all of the other type of dips or push-ups that you might be doing And then it's also going to give you some great foundation work If you want to progress towards any sort of front lever positions So it's a great reason to progress towards these tuck horizontal reps So hopefully there's some tips in there guys some nice little coaching points Which are going to mean you get the most out of those exercises You might have seen a bodyweight row in a reverse fly before But it's really the execution of how you're going to go and deliver those Which is going to make sure that shoulder has the best opportunity to stay healthy And functioning how you need it to Yeah as Tim said you might have seen those exercises before And you might have been told that actually you need to work on your shoulder posture Or hear a lot about shoulder posture you're wondering is yours good enough And you probably didn't know the context as to why those exercises are so important So hopefully that's given you that And one of the biggest things to take home from it is If the shoulder is in a more stable position When Tim was talking about where it sat on the rib cage To start with that shoulder blade If he's in a more stable position he's going to be able to produce More force is going to be in a better position Less injury worries to think about and have to deal with And that's going to help you progress Because if you can keep away from all those shoulder niggles Your progression is going to go through the roof Horizontal pulling is something which doesn't drip in and out of my program It's always there It's always a staple part every single week After a decent amount of horizontal pulling in For most people if you're coming from a place where your shoulder posture isn't that good And you're struggling with range of movement Shoulder niggles I'd be suggesting that you try and put double the amount of horizontal pulling In that you have pushing So if you're doing one exercise of pushing I'll be putting two exercises of horizontal pulling Don't need to go crazy But the idea being that that horizontal row position Is going to help this shoulder posture That you're going to find yourself in most of the time during the day And on top of whatever training history you might have done So just think about how you're going to stretch your program To take care of those shoulders And prevention is always bad and cure Exactly So until next week Class dismissed