So if you guys are coaches and you're working with people you can actually
come over here and you can actually look at the angle of the
ribs. Like you could be like, all right, so scapular plane if I'm
looking at here's the axis I'm looking at what's the angle of the
ribs kind of under that axis and that's gonna be the plane
that I want him to move in. Obviously, if you're doing
this yourself, you can't really you can't really do that. So you
have to do this test of like, all right, if I come out here
and I kind of actually rotate right and then I
just kind of let my arm come down and then go back into neutral rotation. That's
probably gonna put me where I would be
In terms of scapular plane pretty good guess right. So
if you go here
Like this then you let it come down go to neutral rotation. You'll find
that now I can get a little bit more 80-duction and
then there's my
Scapular plane, right. So what I
want to do, okay, so I want to grab the cable. Okay, and
I want to bring like that space between
my bicep and my tricep right? That's like my middle arm.
Okay, I'm thinking about taking that and pushing it right
towards my scapula or the fleshy lat
Terri's bulge that you have that approximates. Your
scaly should feel it kind of pushing in there. And then when I want to do is
I want to walk in the direction that's gonna apply pressure
into that. Right? So it shouldn't be pulling my hand
backwards or forwards. It should just be kind of like pushing it
right into my side right? Just if
I'm in this little bit of shoulder extension, so that's from
here. Okay. I'm pressing in the scapular plane now.
With my ribs my ribs don't sit like this.
They curve a little bit like we're a little egg-shaped. Okay,
so or a little Mr. Potato Head shape
so more than others. Okay, so it's not going
to be straight out like this. Okay. It's going to
be slightly forward. So it should go from hand behind
your butt to hand coming slightly in
front of your body, but then it's gonna start arcing.
Back towards the back again, right? So it's here.
Okay, bicep tricep
getting pushed into the scapula. Right? And then
you're pushing in the scapular plane out. What should at about
90 degrees. You should be able to see this in your peripheral
easily, right? And then it's gonna start coming back and out
of your peripheral towards the top. Okay, the
scapula should just naturally
move where it needs to go. You're not
trying to hold it down. You're not trying to show it up or do anything specific
just focus on moving the arm in that
plane and let the scapula, you know, let your
subconscious control that's gapular position. Right? Obviously,
if you see somebody doing something intentionally wrong
because sometimes people have learned bad habits,
like holding the scapula down or whatever or they're gonna do
this then correct those but if nothing needs corrected
and keep that as something that they don't have to think about
okay now in terms of How High
this cable is or how far away it is.
Okay.
If I just leave this at this height, but I start
walking further away the cable starts becoming more
horizontal. So the more horizontal the more
it's going to load this bottom position. Okay, but eventually
what'll happen. If I come two horizontal
is it as I do this movement the cables
actually going to be running.
Into my arm, so it's gonna limit my ability to
do the full range. Okay, if I
am too close Okay one
right? I could get to the point where I actually don't
have any tension here, right or if
I'm just like here that's not much tension and
it's gonna make this mid-range part here really hard.
Okay and likely what we want is
we want to have the bias to be towards the
length and position because we're going to be a little bit stronger there. Okay, so
at the very least
I probably want to have this cable at something about like
a 45 degree angle behind me. Okay. So for
most people what that means
is that if the cable is towards the bottom of the machine.
They're going to step to the point where they can just see that cable
on their other side. Obviously. This isn't perfect for
everybody. But that's a good starting point. And then you can do a
little Shuffle in One Direction or another as
needed. But from here, I can do this full range. And essentially
when I'm doing is I'm getting to the point where this
is just getting close to me at the top which means I'm getting
a really good deal out in the short position.
Right with as much length as possible or
as much lengthened bias as possible in the
bottom position if I lengthen bias it any more
than that.
Then the cable is going to start running into me. Okay, so I
want to find that sweet spot where when I get to the top that
cable is barely touching me or just short of touching
me right and that means I'm probably in the spot where I'm
getting the most length and bias without sacrificing range of
motion at the top. Okay, if you wanted more
length and bias.
You could use more of a horizontal load.
And you would just listed at the top. Okay, so you could do
that on its own for more length and
bias or what you could do is you could you know, do some full reps
and then walk away and then do partials, you know,
whatever you want to do to challenge that length position more if
that was your goal, right or you could even do some sort
of super sit where you didn't even do the length and Portion you really
overloaded with the short.
And then you stepped over and really did the length,
okay.
There's gonna be a decent amount of scapular upward
rotation. And that's absolutely fine.
That doesn't mean that your traps are going to be working more
because basically the tension in your delts
Is supported by the tension in your trap? So if
you're using your delts.
You're using your traps, right? If you want to use less traps
people like oh I want to less traps. Then you want to not
do things that add momentum that you have to
resist in terms of the scapular moment. So
most of the people that like get a lot of traps in their deltoid stuff
is because they are actually doing this stuff not so
much from this stuff. The people
don't want upper traps. Okay, come back
here.
Turn Face me.
so
a little bit more there. Okay. So in this exercise here if
this is pulling this way, right right, that
would be wanting to tip the scap this way. So those
upper traps are gonna pull this way nuts. It's going to keep the scapula in
place while your arm doesn't fall off and you do a lateral raise, right? If I'm
doing the Y raise which is a little bit more
this way, right? And so that's going to be pulling the scap
a little bit more here a little less here. It'll move that
stability roll more to the lower trap. So you could for
somebody that was concerned about loading this use
more y raises than lateral raises so
that you're using a little bit more lower trapped and upper trap as the
stabilizer for a physique perspective. Okay. So
if you had a bikini competitor or something that was like, you
know, look a little too crossfitty more wide
raises less lateral races.