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The rear shoulder muscle (posterior deltoid) rules all
A tricky one to target and mindfully connect with. Statistically underdeveloped compared to the front shoulder muscle on most.
Which is understandable as we move in a frontal plane pushing / lifting motion most of the time.
So lets BEEF IT UP…
TRX T’s PROTRACTED LATERAL GRIP
Straight into
TRX T’s RETRACTED LATERAL GRIP
- PROTRACTED = push shoulders forward
- RETRACTED = pull shoulders back (pinch shoulder blades together)
TRX T’s PROTRACTED LATERAL GRIP:
*refer to vid 8secs in for demo
- Round the shoulders forward
- Elbows slightly bent
- Don’t let hands come together at the bottom as the tension/load will be lost from the rear deltoid to the joint
- Keep hands in peripheral vision, contracting to far back allows the upper back muscles to take the load/tension away from the rear deltoid
- Focus: push hands to the side of the walls, ‘pumping’ motion
TRX T’s RETRACTED LATERAL GRIP:
*refer to vid 23secs in for demo
Now the rear deltoid is tired we allow the upper back muscles to help out a little to really exhaust the muscle:
- Focus: Push hands to the side of the walls
- Shoulder blades pinched together throughout
TEMPO:
- 4 sec downward phase
- 0 sec pause at bottom
- 1 sec contraction upward phase
- 1 sec hard contraction at the top
- *3sets – 8reps (go to failure on RETRACTED T’s)
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