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Hi everybody, I would like to know the optimal exécution of the lateral raise exercice to target the medial deltoid fibers (most of it's fibers). There is a lot of conflicting information about this movement and even if we are not speaking about a GST movement, i would like to know the opinion of the forum because all of my biomechanical questions have been answered here in the past (thanks for that !) Some people say you should be performing them with straight arms, straight out to the side others advice raising in the scapular plane (around 30° forward) others advice bent arm straight out others advice to bent over with straight arm raising straight out I've just read this post from Joshua Naterman (written in 2011) about the biomechanic of the médial deltoid "They are (the medial delt fibers) a different kind of muscle belly than anterior and posterior delts, they are pennate instead of fusiform. This means that they have a shorter ROM but produce much more force in their ROM. Perhaps now you can see why these are not easily worked with bodyweight at first. Once you are strong enough that's different, but then you'll be missing out on supraspinatus." Does Allesandro or anybody have any commentary to make on this point so we can conclude about the optimal ROM to use in medial deltoid raises in order to properly target those fibers ? Thanks in advance

Hi all I'm reaching you guys asking for an advise for my shoulder and bicep injuries My training routine was bodyweight, Rings and some parallettes I also used Gymnasticbodies stretching series I injured my self I'm not sure how but probably was over training using the RINGS The MRI results is FINDINGS The right supraspinatus tendon demonstrates bright signal that is seen reaching the tendon articular surface but not its bursal surface. Right acromioclavicular joint arthropathy is noticed. Type II acromion. Intermediate signal seen involving the subscapularis and intra-articular long head of biceps tendons. Normal MRI appearance of the glenoid labrum, gleno-humeral ligaments and joint capsule. Subacromial subdeltoid bursal fluid distension is noted. Normal appearance of the articular cartilage of the shoulder joint. IMPRESSION Right supraspinatus tendon partial thickness tear. Right acromioclavicular joint arthropathy. Subacromial subdeltoid bursitis. Intra-articular long head of biceps and subscapularis tendinopathy. Doctor advised to take a rest and stop excersicing specially overhead exercises As I read that loading and exercising is better than resting for recovery Phisyo sessions here in Saudi Arabia are very expensive and most of it just Ice and laser therapy without any excersices What's your advice Should I rest or do any of GB programs or series And how long will it take to heal from your experience Thank you

Good day everyone, I am starting the Fundamentals and Stretch series in hopes of gaining flexibility, body awareness, and improved posture. To provide some background on myself, I am 28 years old and fairly trim. However, since 22 I’ve been working a desk job which requires about 90 minutes of commute time everyday. Basically, I sit— A LOT. Despite my attempts to move throughout the day I have developed tilted posture, laterally to the right. I have a lot of tightness in my right side. Calf, hamstring, glute, QL, and poor right shoulder mobility (years of fine motor movement with a mouse). Has anyone else experienced the same thing and seen improvements by sticking to these programs? Thank you, Michael

Hello all, first time back here in a long time. I know it might be heresy on here but I prefer weights most of the time to gymnastic training. Now that that's out of the way, I also know lifters do a bad job of mobility most of the time. I know I do. Case in point my shoulders are killing me lately. I know I have nobody to blame but myself for being lazy and not working on shoulder mobility, and now I want to a) fix the problem and b) bulletproof my shoulders and other joints moving forward. BUT I still want to lift So my question for y'all is what is the best way to incorporate the mobility from gymnastics for lifting? And specifically for injury prevention?

Hi there, Look, I know rounded shoulders won't do me many (or any) favours in the long run and I assure you I am currently doing shoulder mobility work to fix this issue. However, I can't help but think that scapula protraction during planche looks similar to what my chest and back look like when I stand normally. My view is that, basically, people with non-rounded shoulders have to consciously get that concave in their chest when they protract during planche... whereas people with rounded shoulders are kind of automatically in that position (they don't have to make as much of an adjustment)? Does that make sense? I feel like this is a potentially very silly question, but thanks in advance for the replies!

Hey folks, first post by me, great forum though! my question to you: Im basically doing strength workouts 4 times a week (back/biceps, legs, shoulders, chest/triceps, slightly more pulling than pushing) and want to implement some more functional bodyweight exercises. what ive done recently is chest-to-wall handstand holds, L-Sits, "straight-arm pullup-shrugs"/lat-activation pulls as called by goldmedalbodies and some Ido Portal- inspired things: Scapula Archer Straight Arm Pulls, swedish bar front holds, swedish bar back holds; furthermore im doing shoulder mobility stuff like dislocates and rotator cuff and a little bit of lower traps exercises. Now most of my described bodyweight exercises are obviously pressing exercises ( bu pressing down !) i learned you need to do balance out pushing and pulling movements... but those exercises are also STRAIGHT ARM SCAPULA STRENGTH exercises, so im somehow adressing my shoulder stabilizers and hence shoulder health, right? what do you think? do i haveto do more pulling exercises ir anything to balance my current beginner "gymnastic" stuff out?

Many people i know have different shoulder position from left to right even in everyday live ( not only when training ). Is there any test to identify the "correct" position the shoulder should or the deficiency in mobility that is causing this asymmetry ? In fact i cannot even understand how to get my shoulders in the same position in many scenarios ( what muscles to contract etc. ) Is this a thing that is fixed by investing time in mobility and strengthening the shoulder muscles? i currently own handstand one and I feel some progress, but not even understanding what the correct position is , is frustrating.

Hi! Some background information (skip to the actual question if you like): I am 31 years old guy from Finland, I don't have gymnastics background, but I have practiced martial arts for ten years intensely and about six years ago started practicing handstands, basic flips and capoeira style acrobatics. Four years ago I found gymnasticbodies and started planche training and got myself rings. I haven't been able to follow a strict routine, but have held bodyweight exercising as a main way to keep myself fit and even progress a bit. At the moment I'm in a state where I can do a few muscle ups on rings, can hold decent advanced tuck planche for a couple of seconds and have quite good straddle back lever and advanced tuck front lever. ACTUAL QUESTION: I've been wondering about the way shoulders act when doing front lever training. When I do normal pull ups, the very beginning of the pull feels really natural and easy for shoulders, as they tend to roll to the movement without any hassle. But when I set my starting position more into lever-like state (raise my hips towards front of my body, or just raise my knees in front of my body), this naturally changes the position of the shoulders to a more difficult state pulling-wise. What it feels like is that when I try to do a pull when keeping my knees in front of me is that the very beginning of the movement is really awkward for the shoulders as if the joint itself is not in a position it likes to move at all. When I start to pull I notice that some muscles that surround the shoulder girdle / shoulder joint are doing a lot more work than in a normal pull up position, and midway through the movement the shoulder joint is still in a very different position than in a normal pull up movement. I hope this sounds understandable and more experienced people know what I'm talking about Now my question is that is this something that should be happening or am I doing it wrong somehow and should I try to "switch" the joint position somehow midway to the normal pull up position? Or should the pull be done in this state where the whole shoulder girdle area is very much intensely working to hold the awkward position of the shoulder joint? Thanks for any advice!

I'm looking for some advice on proper technique for holding the inverted cross. Unfortunately information on this hold is a little hard to come by: I couldn't find anything by searching the forum, and neither BTGB nor OG have any information. The way I've seen it done in competition, the gymnast generally has a slight arch in the back and elevated shoulders, so I've basically been trying to emulate that. What I've been focusing on is: - Keep the shoulders elevated; if the shoulders start to depress, terminate the hold. - Slightly arch the back to engage more of the pectoral/chest muscles - Rings at shoulder height - Push really hard Am I missing anything? For review, this is a hold I performed during a workout 11 days ago, with a 30# counterweight: Thanks in advance for any advice!

I'm currently working on developing my shoulder mobility so that I can open them up and perform a 'good' handstand. I have a common handstand problem: my shoulder angle is closed, my chest sticks out, and my back is arched. I was hoping that someone with experience in this area could comment on my plan: 3x/week: 10 shoulder circles on each arm with resistance bands (wrap the band against a pole; stand facing the pole, raise your arm above your head, and slowly move your hand in small circles, trying to maximize shoulder flexion on one end of the circle) 10 shoulder presses (kick into a handstand with someone to spot for balance. Allow your shoulders to close and your chest to sag, then press your chest in and your shoulders open; the spotter should provide enough assistance for you to reach the proper position.) 60s wall handstand with chest to the wall, inching hands in as close as possible 60s ring handstand, using the cables for balance, with shoulders maximally opened. This is supplemented by the static stretching I already do, which includes 2-3 minutes a day of deeply stretching shoulder flexion. Does this seem reasonable? Is there any obvious way to improve this plan? I've had poor shoulder position in my handstand for years and I'm eager to begin correcting it. Thanks in advance for any advice.