How to Prep your Shoulders for Split Jerks
Are you following The Movement Fix on Instagram? Find us @themovementfix
Want better shoulder mobility? Download Day 1 of our Shoulder Mobility Program for free:
How to Prep Your Shoulders for Split Jerk | Ep. 93 | Movement Fix Monday
This week I want to show you a way I like to prep the shoulders for split jerking (but this can be adopted to other types of overhead lifts as well. You'll see what I mean in the video).
This prep consists of 4 movements that I would do for 5-10 minutes in a cycle. After the cycle is completed, I'd go and do some jerk technique work and then get into my lifting sets for the day.
Pay special attention to the low back position needed in that negative chin up. You want the low back rounded so that you tighten the lats from their lower attachment point. I prefer legs supported vs hollow body because, to be blunt, most people don't have the anterior chain strength to beat their lat tightness.
The 4-part sequence is:
- Roll out the lats for 15-20 seconds (lightly)
- 5 negative chin up with feet supported (you want the low back rounded here to tension the lats)
- 5 wall slides (think about shrugging up toward the ceiling with your arms)
- 5-10 banded presses in a split position
If you need one of those bands I use in the video, click here.
If you want to learn more about the shoulders and overhead lifting from me, click here.
Thanks for reading!
Ryan
What to Read Next
Commonly Misunderstood Words in Movement and Mobility
Commonly Misunderstood Words in Movement and Mobility In this post I will be sharing my thoughts on common words used in the movement and fitness world with a focus on how to better define them conceptually, and where applicable, mathematically. Each day...
How to Stretch Shoulder Extension
How to Stretch Shoulder Extension Learn how to stretch your shoulder extension Want better shoulder mobility? Download Day 1 of our Shoulder Mobility Program for free: Option 1 For many people, option 1 will be the best option, especially if...
Three Position Band Pull Apart
Learn how to correctly perform the 3 position band pull apart to improve your shoulder and upper back strength and mobility
Why Shoulders HAVE to Move Differently
All shoulders have to move differently and stretching won't fix every problem. Learn how the anatomy affects overhead lifting.
Get all our latest articles sent directly to your inbox
Comments