WODdoc Episode 210 Project365: Fixing Pressing Elbow Position
I can’t stress it enough…. your arm can’t do diddly squat if your shoulder isn’t in a stable position. We’re taught from the start to keep our elbows in front or at minimum, even with the bar when pressing. Why?!?!?! Because what we are really doing is inducing an external rotation force through the shoulder. External rotation activates the posterior cuff and staples down the scapula (shoulder blade) to the ribs. When the scapula is stabilized to the rib cage it provide the strongest platform for the arms to work (support weight). Too many times I see athletes allow their elbows to leak outside and behind the bar. Basically they are internally rotating at the shoulder. This shuts down the posterior cuff and causes instablilty at the shoulder blade. Instability at the shoulder increases stress and reduces your ability to support a load through your arm.
1. Practice today’s set-up using a PVC and 2 light bands. Keep your elbows in front of the bar as you drive your arms up and over head. Complete 3 sets of 10 reps.