She can lift anyway she wants! Seriously though, the short rope almost forces that wrist position. If she were to Eagle Talon grip the knobs at the end of the handle, or use a longer rope or 2 rope handles at once she could probably get straighter wrists.
It’s crazy how much round shoulders make you loose the neutral pelvis. Or how much APT makes your shoulders slump.
Lately I’ve been trying to turn my hand all the way palm up, almost trying to get thumbs pointing behind me. Just trying to go a tiny bit farther each time.
I tried these Monday night before working back and Tuesday night before dumbbell bench. I was a little squirrelly and not 100% sure I was hitting what I was supposed to hit, but they felt pretty good. They made dumbbell benching feel really stable.
Apologies reviving an old thread but was directed here by flatsfarmer, the information provided has been invaluable!
I’ve tried that gladiator mercy thumbs up drill and felt my serratus for the first time, scapula is definitely not flat against ribs, but this is the only time I feel it contracting. It’s almost impossible to hold the scapula where it should be via the serratus even when just standing. Is this likely due to my scapula being like this for years and is the answer simply to repeat this drill until I can hold the scapula like this for other exercises mentioned, or should I try them anyway? (Incline shrugs, rear delt cable extensions, etc etc).
I just don’t want to start off on the wrong foot again! Appreciate the replies!
I was basically a guinea pig for flatsfarmer & in my opinion it’s a case of accruing time doing those drills. There were times where i doubted & got frustrated because it wasn’t happening.
But when you do the drills consistently you will get there, for me it was a case of finding the most productive drills & splitting them up throughout the day. I did mine AM & PM
I think it will be a case of creating new motor patterns to the point the old patterns (which are inhibiting your serratus for example) disperse.
My plan the last few weeks have been the AM/PM split already, so integrating these in won’t be an issue.
Generally AM is a single set for inhibited muscles (upper and lower) and a single set of stretches for tight muscles in a superset fashion (so pec stretch followed by face pulls, hip flexor stretch followed by glute bridges, etc). PM is normally a “real” workout, 3 sets of weighted exercises with stretches as above, and 1 day off. The volume is low and the weights are abysmal so recovery is not an issue at all.
I guess with this new scap information, I’ll do away with upper body rows etc and replace them with exercises that will be easier to at least try to maintain scap positioning, I figure doing it twice daily will help ingrain these new movements, as mentioned.
I’ve already missed almost a decade of training and I feel like I’ve lost out on my best years, so if this takes 6 months, so be it! The difficult part now is finding exercises where I can hold the scapula in the correct position and hopefully working those will help me master new exercises with the same plan.
Sounds like you are making positive moves, i wouldnt worry about missing out on best years, just focus on making today your best day you can. All you can control is now.
If you chase it you will get there, definitely keep updated!
