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Include more horizontal pulling movements in your training

Healthy Shoulder

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Include more horizontal pulling movements in your training

If you have a history of shoulders troubles or if you are someone who sits at a desk or computer all day then, try adding 3 times as much horizontal pulling or rowing movements (things like seated rows, band rows, cable rows) into your training program than horizontal pressing movements (bench pressing etc.)Having hunched over shoulders often causes a strength imbalance around the shoulder girdle. When you are sitting in that position most of the day, the muscles involved in pushing movements (the chest and front shoulders) generally become significantly stronger than the pulling shoulders (the middle back muscles and the rear shoulder muscles). The imbalance can cause the joint alignment to be compromised and thats when shoulder troubles tend to start. Adding more horizontal rowing work in your training will help counterbalance this, improve your posture, and make your shoulders so much healthier.Apart from adding pulling movements into my strength training routine, another way I make sure to get I enough pulling movements in each week is by including a lot of pulling mobility drills on my active recovery days.


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Do Dips on Gymnastics Rings Instead of Parallel Bars
Dont do Curls on the Same Day You Do Heavy Pressing
Dont Do Excessively Heavy Weighted Chin Ups
Swap Out Bench Presses For Low Incline Presses
Do Vertical Pressing Before Horizontal Pressing
At the End of Each Set of Military Presses You Do Hold the Bar in the Top Position
Know Your Limits
Initiate Each Rep on Curls With a Slight Cheat
Begin the First Rep of Any Set of Military Presses with a Slight Leg Drive
Eliminate the Eccentric Component of Olympic Lifts by Dropping the Bar
Dont do Incline Curls at an Angle Any Lower Than 60 Degrees
Check your overhead position
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