A few lifts I swapped into my program that cleaned up months of shoulder discomfort!
Turkish Get-Up:
– This is one of my favorite lifts for multiple reasons. The Get-Up challenges both the stability of the top and bottom shoulder.
– The bell remains vertical while your body adjusts to keep your arm in a safe position. As movement of the lower body occurs -the loaded arm is challenged into different degrees of shoulder flexion.
Kettlebell Bench Press:
– Here’s a great bench alternative. With the bell in a racked position – the kettlebell is persistently trying to pull you into external rotation.
– Result: Your rotator cuff has to work overtime to try and resist that excessive external rotation. This fight against forces demands your shoulder joint to stabilize.
Bottoms-Up Press:
– For something that needs to be kept light – this is a very challenging movement.
– The kettlebell being held in the bottoms-up position forces your body to maintain full tension. Forcing you to keep your forearm vertical and your shoulder in a safe position.
– This is my favorite overhead pressing variation – simply because it demands the rotator cuff to do its job – stabilize the humeral head in the glenoid cavity.
– You cannot cheat your way through this movement.
@movementasmedicine @bodybyboyle @perform_better
