Is there anything more important then training the scapular stabilizers in Overhead athletes when trying to keep shoulders healthy❓
Which is why all our go-to upper body pulling movements are horizontal pulls and stay away from overhead pulling movements like chin ups or pull ups. The closest thing we get to overhead pulling would be X-Pulldown variations.
Here are our staple rowing movements;
✅ Chest Supported Row ➖one of the biggest benefits to the movement is that it places the athlete in a position where they can’t cheat (as long as they keep their hips down) allowing for a greater focus on pulling.
✅ Ring Row ➖ maybe our #1 rowing movement — you’ll be hard pressed to find a time throughout the course of the year that we aren’t performing the movement.
✅ Dumbbell Row ➖ uni-lateral which is great for obvious reasons and maybe my favorite rowing movement, though it’s a surprisingly/sneaky tough movement to get people to perform well.
✅ Partner Towel Row ➖ being on your feet and having to stabilize while performing the movement makes this a phenomenal option. Plus is different and fun to challenge one another.
If you want to see how I program with overhead athletes with all of this in mind, check out my Ultimate Off-Season Training Program for Volleyball.
In it you can find everything we do, from plyo’s to strength training and conditioning.
You can learn more HERE!