Welcome back to part three of the four part series on shoulder archetypes in the CrossFit athlete! I’m a Doctor of Physical Therapy that has been working with and part of the CrossFit community for the last five years. If you are a CrossFit athlete in the Wilmington, NC area, follow along to learn more about shoulder mobility requirements and drills to create healthy, pain free shoulders!
Just a quick review: what is a shoulder archetype? An archetype put simply is the shape of your shoulder at the end position of a movement. The four shoulder archetypes are overhead, front rack, hang and press. In this post, we will do a deep dive of the hang archetype.
The hang requires pure shoulder internal rotation. Here are two quick tests to see if you have sufficient shoulder internal rotation.
- Start standing, with your arms at shoulder height with elbows bent to 90 degrees and palms down toward the ground. Rotate at your shoulder aiming to have your palms face the wall behind you. Do you notice a major difference side to side?
- Laying on your back with your knees bent and feet on the ground, lift your hips into a bridge then interlace your hands behind your back. Lower down onto the floor. Can your shoulders maintain contact with the ground? If so, you pass this test! If your shoulders lift off the ground or tip forward, keep reading for mobility drills to improve your shoulder internal rotation.
The Importance of Shoulder Internal Rotation:
- Enhanced Movement Efficiency: Adequate shoulder internal rotation enables optimal alignment of the arm during pressing and pulling movements. This alignment allows for a smoother, more efficient transfer of force from the upper body to the lower body and vice versa. As a result, you can generate more power and perform movements with greater precision and control.
- Injury Prevention: Limited shoulder internal rotation can lead to compensatory movement patterns, such as excessive stress on the shoulder joint, altered scapular mechanics, or excessive strain on surrounding muscles. If your shoulder tips forward, you are losing efficiency in your rotator cuff, placing excessive load on your bicep tendon and decreased pec efficiency. These compensations can contribute to overuse injuries, impingements, and decreased performance.
- Proper Overhead Positioning: CrossFit exercises often involve overhead movements, such as snatches, overhead squats, and handstand push-ups. Adequate shoulder internal rotation is essential for achieving and maintaining a stable and aligned overhead position. It allows for proper positioning of the humeral head within the shoulder socket, ensuring optimal muscle activation and joint integrity.
Here are my top 3 mobility drills to improve your hang archetype:
After mobilizing, it’s time to strengthen your new range of motion. Here are my top 3 drills to strengthen your hang shape:
Thanks for reading, stay tuned for next month as we dive into the final archetype, the press!
In good health,
Dr. Eliza Cohen, PT, DPT, CPT, NTP
Conquer Movement - Wilmington, NC
