When David came to me, he had limited control and function of his left scapula, and his main goal was to resolve that issue.
In order to get the best result possible, we ensured his nutrition was on point as his left scapula was limiting his training intensity.
Before every upper body session, we incorporated movements to increase scapular stability and control.
Then during his workout, we focused on low intensity, unilateral movements to isolate and strengthen the weaker side.
One of our goals was for David to master chin ups with optimal scapular control, and we broke it down into a few phases:
- In phase 1, we started from kneeling high pulley cable scapular depression.
- In phase 2, we incorporated kneeling high pulley cable lat pullowns as a 2-part depression then pull.
- In phase 3, we used lat pulldowns with an extra depression at the start.
- In phase 4, we incorporated lat pulldowns with an extra ¼ movement at the bottom to his collar bone.
- In phase 5, we finally progressed onto chin ups.
As you can see, we progressed David’s training gradually and focused on:
- Ingraining optimal control and movement patterning of his scapula, as well as
- Strengthening his upper back strength.
This not only allowed him to master the chin up, but also add 20kg to his bench press.
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