If you’ve been around the Crossfit (and weight training) scene for some time, you’ll start to notice a trend. A sad trend.
People are getting injured.
I’m pretty sure that’s not why they train in the first place.
CF brought a lot of good things to the table, but the one-sided focus on “moving things from A to B” also created some issues. See when you’re pressing a lot and mostly using momentum to pull with, all the little muscles controlling the scapula gets neglected. That’s why a lot of CFers have shoulder blades sticking out like this:
That’s bad news. It’s an injury waiting to happen.
On the upside though, a few simple things will go a long way. These three points will drastically improve your shoulder function and reduce the risk of injury:
- Do some kind of exercise where you focus on retracting the shoulder blades EACH workout.
- Balance out your pressing and pulling. If you’re doing 4x as much pressing as you are pulling (a lot of CFers are), things are gonna get ugly fast.
- For back work like BOR, focus on working the muscles and not just moving the weight. A one second pause at the top of the moment helps accomplish this.
Implementing YTWL as part of your warmup and doing band pull aparts between sets of presses will go a long way, but don’t forgot to train your back hard and heavy too. Nobody ever built a big back with bands and small dumbbells.
Give yourself about a month of following these three simple principles, and you have probably fixed that nagging shoulder pain of yours.
Have a great day, talk to you soon