Movement of the Week
Again, looking at shoulder stability and overall shoulder girdle health we have the Half Get-up with Screwdriver.
We all know that the Turkish Get-up is a great exercise for full body stability, proprioception and strength. While we aren’t going through the full movement during this exercise, we can still elicit some of those benefits. From there we add in the screwdriver, taking the shoulder through internal and external rotation and enabling the athlete to feel a good shoulder position.
To begin with, start the movement unloaded with a clenched fist. Really try to feel the ball of the shoulder (humeral head) sitting right into the socket (glenoid) and avoid any humeral glide. The easy way to know if you’re doing it incorrect is that you’ll feel all the tension in the front of your shoulder or bicep meaning you’re out of position. Sit the shoulder back and down to a point where it feels stable and the tension is felt around the back of the shoulder/scapula (shoulder blade) area.
Finally once you have become proficient in keeping the correct position unloaded, start to utilise some weight through bottoms-up kettlebells (video). Bottoms-up means you won’t go crazy with the weight as it will punish you for being over-eager/stupid.
As always feel free to drop me an email, or send me a video of you doing the movement to check over. firstname.lastname@example.org