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February 22, 2024
Many CrossFit athletes are all too familiar with the broad impact of limited shoulder mobility. The good news is that even small improvements in shoulder mobility can result in significant performance improvements. For example, increasing overhead mobility will impact not only overhead barbell movements but also inverted gymnastics movements. Similarly, increasing shoulder external rotation range of motion can dramatically improve front rack positioning for better Olympic lifts.
“Top 3” exercise recommendations from GOWOD contain one activation exercise, one stretch, and one foam roller exercise. This is because depending on the function of a body region for each movement in CrossFit, different methods of tissue preparation may be warranted. For each of the selected exercises, the goal is to improve workout performance without compromise.
To hold a barbell in the overhead or front rack position with control requires activation of the muscles that stabilize the shoulder and the scapula (shoulder blade). Overhead activation is a preferred muscle activation exercise to prepare these stabilizers, including the deltoids, rotator cuff, and traps, before any shoulder-intensive workout. Don’t miss this exercise before a workout that contains overhead lifting or inversions.
Medium pec stretch mobilizes the muscles of the shoulders, including the deltoids and the pectorals, to improve shoulder flexion and external rotation range of motion. This stretch is particularly useful before performing an overhead barbell movement or for those who struggle to keep their elbows high in the front rack position.
Lat roll is an effective self-myofascial release technique to address latissimus dorsi (lat) stiffness, which can restrict the overhead and front rack positions. This exercise is also beneficial for alleviating post-workout soreness in the lats. Try this in preparation for any shoulder-intensive workout or following high-volume kipping gymnastics.
Ready to try overhead activation, medium pec stretch, and lat roll to improve shoulder mobility? Try GOWOD free for 14 days here.
