For an aesthetically shaped shoulder, improved posture and stabilised shoulder girdleā¦ā£
The rear shoulder muscle (posterior deltoid) rules allā£
A tricky one to target and mindfully connect with. Statistically underdeveloped compared to the front shoulder muscle on most.ā£
Which is understandable as we move in a frontal plane pushing / lifting motion most of the time.ā£
So lets BEEF IT UPā¦ā£ ā£
TRX Tās PROTRACTED LATERAL GRIPā£
Straight intoā£
TRX Tās RETRACTED LATERAL GRIPā£ā£
- PROTRACTED = push shoulders forward
- RETRACTED = pull shoulders back (pinch shoulder blades together)ā£
TRX Tās PROTRACTED LATERAL GRIP:ā£
*refer to vid 8secs in for demoā£
- Round the shoulders forwardā£
- Elbows slightly bentā£
- Donāt let hands come together at the bottom as the tension/load will be lost from the rear deltoid to the jointā£
- Keep hands in peripheral vision, contracting to far back allows the upper back muscles to take the load/tension away from the rear deltoidā£
- Focus: push hands to the side of the walls, āpumpingā motionā£
TRX Tās RETRACTED LATERAL GRIP:ā£
*refer to vid 23secs in for demoā£
Now the rear deltoid is tired we allow the upper back muscles to help out a little to really exhaust the muscle:ā£
- Focus: Push hands to the side of the wallsā£
- Shoulder blades pinched together throughoutā£
TEMPOā£:ā£ā£ā£
- 4 sec downward phaseā£ā£ā£
- 0 sec pause at bottomā£ā£ā£
- 1 sec contraction upward phaseā£ā£ā£
- 1 sec hard contraction at the topā£ā£ā£
- *3sets – 8reps (go to failure on RETRACTED Tās)ā£ā£
Nice one for reading this far down! The devil really is in the detail with TRX technique. Hereās an EXTRA 30% OFF CODE: āGIVEME30ā for any TRX or Resistance Band Program
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