WEBVTT - This file was automatically generated by VIMEO 0 00:00:00.100 --> 00:00:03.500 So if you guys are coaches and you're working with people you can actually 1 00:00:03.500 --> 00:00:06.100 come over here and you can actually look at the angle of the 2 00:00:06.100 --> 00:00:09.400 ribs. Like you could be like, all right, so scapular plane if I'm 3 00:00:09.400 --> 00:00:12.200 looking at here's the axis I'm looking at what's the angle of the 4 00:00:12.200 --> 00:00:15.800 ribs kind of under that axis and that's gonna be the plane 5 00:00:15.800 --> 00:00:18.200 that I want him to move in. Obviously, if you're doing 6 00:00:18.200 --> 00:00:21.200 this yourself, you can't really you can't really do that. So you 7 00:00:21.200 --> 00:00:24.200 have to do this test of like, all right, if I come out here 8 00:00:24.200 --> 00:00:27.200 and I kind of actually rotate right and then I 9 00:00:27.200 --> 00:00:30.500 just kind of let my arm come down and then go back into neutral rotation. That's 10 00:00:30.500 --> 00:00:32.300 probably gonna put me where I would be 11 00:00:33.100 --> 00:00:36.100 In terms of scapular plane pretty good guess right. So 12 00:00:36.100 --> 00:00:37.100 if you go here 13 00:00:38.200 --> 00:00:41.400 Like this then you let it come down go to neutral rotation. You'll find 14 00:00:41.400 --> 00:00:44.300 that now I can get a little bit more 80-duction and 15 00:00:44.300 --> 00:00:45.100 then there's my 16 00:00:45.700 --> 00:00:48.200 Scapular plane, right. So what I 17 00:00:48.200 --> 00:00:52.000 want to do, okay, so I want to grab the cable. Okay, and 18 00:00:51.200 --> 00:00:54.300 I want to bring like that space between 19 00:00:54.300 --> 00:00:57.300 my bicep and my tricep right? That's like my middle arm. 20 00:00:57.300 --> 00:01:00.200 Okay, I'm thinking about taking that and pushing it right 21 00:01:00.200 --> 00:01:03.400 towards my scapula or the fleshy lat 22 00:01:03.400 --> 00:01:06.500 Terri's bulge that you have that approximates. Your 23 00:01:06.500 --> 00:01:09.100 scaly should feel it kind of pushing in there. And then when I want to do is 24 00:01:09.100 --> 00:01:12.600 I want to walk in the direction that's gonna apply pressure 25 00:01:12.600 --> 00:01:15.200 into that. Right? So it shouldn't be pulling my hand 26 00:01:15.200 --> 00:01:18.800 backwards or forwards. It should just be kind of like pushing it 27 00:01:18.800 --> 00:01:21.700 right into my side right? Just if 28 00:01:21.700 --> 00:01:24.300 I'm in this little bit of shoulder extension, so that's from 29 00:01:24.300 --> 00:01:27.600 here. Okay. I'm pressing in the scapular plane now. 30 00:01:28.400 --> 00:01:30.600 With my ribs my ribs don't sit like this. 31 00:01:31.400 --> 00:01:34.800 They curve a little bit like we're a little egg-shaped. Okay, 32 00:01:34.800 --> 00:01:37.400 so or a little Mr. Potato Head shape 33 00:01:37.400 --> 00:01:40.400 so more than others. Okay, so it's not going 34 00:01:40.400 --> 00:01:43.200 to be straight out like this. Okay. It's going to 35 00:01:43.200 --> 00:01:46.500 be slightly forward. So it should go from hand behind 36 00:01:46.500 --> 00:01:50.000 your butt to hand coming slightly in 37 00:01:49.100 --> 00:01:52.500 front of your body, but then it's gonna start arcing. 38 00:01:53.200 --> 00:01:57.000 Back towards the back again, right? So it's here. 39 00:01:56.800 --> 00:01:59.700 Okay, bicep tricep 40 00:01:59.700 --> 00:02:02.100 getting pushed into the scapula. Right? And then 41 00:02:02.100 --> 00:02:05.500 you're pushing in the scapular plane out. What should at about 42 00:02:05.500 --> 00:02:08.500 90 degrees. You should be able to see this in your peripheral 43 00:02:08.500 --> 00:02:12.000 easily, right? And then it's gonna start coming back and out 44 00:02:11.100 --> 00:02:15.400 of your peripheral towards the top. Okay, the 45 00:02:14.400 --> 00:02:17.200 scapula should just naturally 46 00:02:17.200 --> 00:02:20.400 move where it needs to go. You're not 47 00:02:20.400 --> 00:02:23.400 trying to hold it down. You're not trying to show it up or do anything specific 48 00:02:23.400 --> 00:02:26.300 just focus on moving the arm in that 49 00:02:26.300 --> 00:02:29.400 plane and let the scapula, you know, let your 50 00:02:29.400 --> 00:02:33.000 subconscious control that's gapular position. Right? Obviously, 51 00:02:32.300 --> 00:02:35.700 if you see somebody doing something intentionally wrong 52 00:02:35.700 --> 00:02:38.400 because sometimes people have learned bad habits, 53 00:02:38.400 --> 00:02:41.700 like holding the scapula down or whatever or they're gonna do 54 00:02:41.700 --> 00:02:44.500 this then correct those but if nothing needs corrected 55 00:02:44.500 --> 00:02:47.300 and keep that as something that they don't have to think about 56 00:02:47.300 --> 00:02:51.100 okay now in terms of How High 57 00:02:50.100 --> 00:02:53.000 this cable is or how far away it is. 58 00:02:53.400 --> 00:02:53.600 Okay. 59 00:02:54.700 --> 00:02:57.200 If I just leave this at this height, but I start 60 00:02:57.200 --> 00:03:00.900 walking further away the cable starts becoming more 61 00:03:00.900 --> 00:03:04.000 horizontal. So the more horizontal the more 62 00:03:03.100 --> 00:03:07.000 it's going to load this bottom position. Okay, but eventually 63 00:03:06.600 --> 00:03:10.100 what'll happen. If I come two horizontal 64 00:03:09.100 --> 00:03:13.100 is it as I do this movement the cables 65 00:03:12.100 --> 00:03:13.700 actually going to be running. 66 00:03:14.600 --> 00:03:17.900 Into my arm, so it's gonna limit my ability to 67 00:03:17.900 --> 00:03:20.800 do the full range. Okay, if I 68 00:03:20.800 --> 00:03:23.400 am too close Okay one 69 00:03:23.400 --> 00:03:26.400 right? I could get to the point where I actually don't 70 00:03:26.400 --> 00:03:30.200 have any tension here, right or if 71 00:03:29.200 --> 00:03:32.600 I'm just like here that's not much tension and 72 00:03:32.600 --> 00:03:35.700 it's gonna make this mid-range part here really hard. 73 00:03:35.700 --> 00:03:38.700 Okay and likely what we want is 74 00:03:38.700 --> 00:03:41.300 we want to have the bias to be towards the 75 00:03:41.300 --> 00:03:44.500 length and position because we're going to be a little bit stronger there. Okay, so 76 00:03:44.500 --> 00:03:45.500 at the very least 77 00:03:46.400 --> 00:03:49.200 I probably want to have this cable at something about like 78 00:03:49.200 --> 00:03:53.400 a 45 degree angle behind me. Okay. So for 79 00:03:52.400 --> 00:03:55.100 most people what that means 80 00:03:55.100 --> 00:03:57.300 is that if the cable is towards the bottom of the machine. 81 00:03:58.500 --> 00:04:01.300 They're going to step to the point where they can just see that cable 82 00:04:01.300 --> 00:04:04.300 on their other side. Obviously. This isn't perfect for 83 00:04:04.300 --> 00:04:07.200 everybody. But that's a good starting point. And then you can do a 84 00:04:07.200 --> 00:04:10.300 little Shuffle in One Direction or another as 85 00:04:10.300 --> 00:04:13.700 needed. But from here, I can do this full range. And essentially 86 00:04:13.700 --> 00:04:16.400 when I'm doing is I'm getting to the point where this 87 00:04:16.400 --> 00:04:19.200 is just getting close to me at the top which means I'm getting 88 00:04:19.200 --> 00:04:21.000 a really good deal out in the short position. 89 00:04:21.900 --> 00:04:24.800 Right with as much length as possible or 90 00:04:24.800 --> 00:04:27.100 as much lengthened bias as possible in the 91 00:04:27.100 --> 00:04:30.500 bottom position if I lengthen bias it any more 92 00:04:30.500 --> 00:04:30.800 than that. 93 00:04:31.600 --> 00:04:34.800 Then the cable is going to start running into me. Okay, so I 94 00:04:34.800 --> 00:04:37.600 want to find that sweet spot where when I get to the top that 95 00:04:37.600 --> 00:04:40.300 cable is barely touching me or just short of touching 96 00:04:40.300 --> 00:04:43.100 me right and that means I'm probably in the spot where I'm 97 00:04:43.100 --> 00:04:46.900 getting the most length and bias without sacrificing range of 98 00:04:46.900 --> 00:04:49.500 motion at the top. Okay, if you wanted more 99 00:04:49.500 --> 00:04:50.300 length and bias. 100 00:04:51.300 --> 00:04:53.200 You could use more of a horizontal load. 101 00:04:54.200 --> 00:04:57.100 And you would just listed at the top. Okay, so you could do 102 00:04:57.100 --> 00:05:00.100 that on its own for more length and 103 00:05:00.100 --> 00:05:03.600 bias or what you could do is you could you know, do some full reps 104 00:05:03.600 --> 00:05:06.500 and then walk away and then do partials, you know, 105 00:05:06.500 --> 00:05:09.200 whatever you want to do to challenge that length position more if 106 00:05:09.200 --> 00:05:12.200 that was your goal, right or you could even do some sort 107 00:05:12.200 --> 00:05:15.400 of super sit where you didn't even do the length and Portion you really 108 00:05:15.400 --> 00:05:16.300 overloaded with the short. 109 00:05:17.200 --> 00:05:20.300 And then you stepped over and really did the length, 110 00:05:20.300 --> 00:05:21.100 okay. 111 00:05:22.900 --> 00:05:25.900 There's gonna be a decent amount of scapular upward 112 00:05:25.900 --> 00:05:28.500 rotation. And that's absolutely fine. 113 00:05:28.500 --> 00:05:31.600 That doesn't mean that your traps are going to be working more 114 00:05:31.600 --> 00:05:34.200 because basically the tension in your delts 115 00:05:34.800 --> 00:05:37.100 Is supported by the tension in your trap? So if 116 00:05:37.100 --> 00:05:38.200 you're using your delts. 117 00:05:39.100 --> 00:05:42.600 You're using your traps, right? If you want to use less traps 118 00:05:42.600 --> 00:05:45.100 people like oh I want to less traps. Then you want to not 119 00:05:45.100 --> 00:05:48.100 do things that add momentum that you have to 120 00:05:48.100 --> 00:05:51.000 resist in terms of the scapular moment. So 121 00:05:51.200 --> 00:05:54.100 most of the people that like get a lot of traps in their deltoid stuff 122 00:05:54.100 --> 00:05:57.900 is because they are actually doing this stuff not so 123 00:05:57.900 --> 00:06:00.500 much from this stuff. The people 124 00:06:00.500 --> 00:06:03.100 don't want upper traps. Okay, come back 125 00:06:03.100 --> 00:06:03.200 here. 126 00:06:05.700 --> 00:06:06.500 Turn Face me. 127 00:06:07.300 --> 00:06:07.500 so 128 00:06:08.500 --> 00:06:12.100 a little bit more there. Okay. So in this exercise here if 129 00:06:11.100 --> 00:06:14.900 this is pulling this way, right right, that 130 00:06:14.900 --> 00:06:17.100 would be wanting to tip the scap this way. So those 131 00:06:17.100 --> 00:06:20.300 upper traps are gonna pull this way nuts. It's going to keep the scapula in 132 00:06:20.300 --> 00:06:23.500 place while your arm doesn't fall off and you do a lateral raise, right? If I'm 133 00:06:23.500 --> 00:06:26.300 doing the Y raise which is a little bit more 134 00:06:26.300 --> 00:06:29.400 this way, right? And so that's going to be pulling the scap 135 00:06:29.400 --> 00:06:32.000 a little bit more here a little less here. It'll move that 136 00:06:32.700 --> 00:06:35.800 stability roll more to the lower trap. So you could for 137 00:06:35.800 --> 00:06:38.900 somebody that was concerned about loading this use 138 00:06:38.900 --> 00:06:41.100 more y raises than lateral raises so 139 00:06:41.100 --> 00:06:44.500 that you're using a little bit more lower trapped and upper trap as the 140 00:06:44.500 --> 00:06:47.800 stabilizer for a physique perspective. Okay. So 141 00:06:47.800 --> 00:06:50.200 if you had a bikini competitor or something that was like, you 142 00:06:50.200 --> 00:06:53.400 know, look a little too crossfitty more wide 143 00:06:53.400 --> 00:06:54.700 raises less lateral races.