Your Shoulders Need More Mobility — Key Takeaways
To improve overhead mobility, load a deep lat/triceps stretch while keeping ribs down, elbows tucked and flexed, and back flat, then intensify by sliding knees back.
Key takeaways
Posterior pelvic tilt and ribs down are mandatory for lat stretch effectiveness
Posterior pelvic tilt and ribs down are mandatory for lat stretch effectiveness
- Arching the lower back moves the muscle origin, reducing stretch through lats and triceps.
- You'll feel like you're tilting but likely arch as the set progresses — film yourself.
Bend elbows on the return phase of loaded lat stretches — straight elbows only on the eccentric
Bend elbows on the return phase of loaded lat stretches — straight elbows only on the eccentric
- Straight elbows on the lowering phase maximize eccentric stretching of lats and triceps.
- Concentric work with straight elbows re-tightens the muscles you're trying to lengthen.
Use heavier loads for overhead mobility drills than you'd think — strength plus stretch
Use heavier loads for overhead mobility drills than you'd think — strength plus stretch
- Pick the heaviest weight you can control on the lowering portion only.
- Heavy eccentrics produce a strength-stretch response in the target overhead range.
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In this video
- 1mLoaded Lat-Triceps Stretch: Setup and Cues
- 2mIntensifying the Stretch and Common Errors
- 4mProgressions for the Loaded Lat-Triceps Stretch
- 5mLoaded Eccentric Flexion Drill: Setup and Form
- 7mEccentric Tempo, Pause, and Core Progression
- 8mHand Placement Variations and Closing
“Your body wants to arch. Don't let it arch because that'll decrease how much stretch you get.”
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