Tony's Training Tip: Crossover Symmetry Pt. 2

Lets pick up where we left off a few weeks ago... Very rarely are injuries catastrophic. By that, I mean they seem to always happen very gradually. There is not much you can do to avoid tearing your rotator cuff in a car accident (catastrophic injury), but there is a lot that you can do to prevent tearing your rotator cuff doing pull-ups at the gym. Crossover Symmetry is a tool that you can and should employ to prevent injuries. Just because your shoulder feels good today, does not guarantee that it will be that way tomorrow. The best thing that you can do for yourself is to invest a few minutes a week to stay on top of things.

In addition to the exercises shared a few weeks ago, here are a few more that will “bullet-proof” your shoulders. Next week, we will throw together a quick video to show you just how simple this protocol truly is.

1. Reverse fly
This one is simple and very effective for warming up the scapulae. Set the attachment point to shoulder height and begin with arms fully extended, and shoulders pushed forward. Initiate the movement by pinching the shoulder blades together and sweeping the arms out to the side.

Starting position

Starting position

Finishing position

Finishing position

 

2. Scaption
For the scaption exercise, lower the attachment point to knee level and face away from the rig. Start with the hands down behind your hips, arms fully extended, and shoulders pinned down. Raise your arms to shoulder height and out to the side at roughly a 45 degree angle. Remember to move slowly and keep your shoulders pinned down. Shrugging the shoulders up while raising your hands is a common error.

Starting position

Starting position

Finishing position

Finishing position

 

3. Incline Plus
Again, the attachment point here is knee height and we face away from the rig. Initiate the press by keeping the shoulders pinned down. Once the arms are fully extended, you then actually want to push your shoulders into the resistance. Be sure to check out the video next week!

Starting position

Starting position

Finishing position

Finishing position

This may seem like a huge pain in the butt to do a few times a week, but I assure you its quick and easy! And your shoulders will thank you!

-Coach Tony