If you’ve ever performed a snatch and struggled to stabilize and save your lift in the hole or performed loads of kipping pull-ups, chances are you had pretty decent internal rotation of your shoulder.  Keeping the shoulder healthy involves proper mobility but also adequate stability.

We need shoulders that can flex, extend, abduct, adduct, and externally and internally rotate.  If you find yourself lacking adequate ranges of internal rotation in your shoulder, try this mobility and activation complex.

Start by rolling out your lats for 30 seconds.

Next, release the subscapularis.  You can find the release point in your armpit (feel around for the stiff strand of tissue).  Release for another 30 seconds.

Finally the integration piece, straight arm banded lat pulldowns.  10 reps with a 2 second squeeze.

If you have any other questions about mobility strategies, please reach out to us by completing the form below!

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