- Do you have the MOBILITY?
Try this test.
Lay on the foam roller: while keeping your back neutral, stretch your arms over your head. A passing score would look like hands touching the ground just outside of shoulder width, with elbows locked and ears visible.
- Do you have the STABILITY?
A few different ways to test. :03 negative. Start with chin over the bar and lower yourself down. Can you control your decent to :03 or more? Test your range of motion on the Trap 3 Raise, Powell Raise, and DB External Rotation. If you can pass all four of those test you are on the right track to having proper stability in the shoulder joint.
- Do you have the STRENGTH?
Once you have passed the proper range of motion on the Trap 3 Raise, Powell Raise, DB External Rotation now it’s time to test your strength. Each of those three test require 8 repetitions done @ 3010 tempo with 10/8# dumbbell. Once those tests have been passed the next progression would be three strict pull ups. This would be a good time to start practicing the kipping swing and doing small sets of kipping pull ups. Once you get to 10-15 strict pull ups it’s a good sign you are ready to start incorporating more sets/reps of the kipping pull up.
- Do you have a PLAN?
If you need help coming up with a plan to improve mobility, stability, or strength please don’t hesitate to ask any of your coaches for help.
Exclaimer: If you have pain, please disregard any of this information until pain is relieved.
– Coach Vince