Prone External Rotation Compensation Patterns
Written on May 28, 2024 at 6:30 am, by Eric Cressey
In this analysis, we explore a common compensation pattern observed in throwers when they work on achieving end-range external rotation. In the accompanying video, the athlete on the left demonstrates a tendency to transition to elbow flexion instead of utilizing the posterior cuff to achieve proper external rotation as he reaches 90 degrees. On the right, in the corrected version, he is able to slow down and effectively engage more of his passive external rotation.
Another common compensation is when athletes resort to elbow extension instead of external rotation, especially when using bands or cables in a standing position. For a more comprehensive understanding of this drill and how to progress, watch a longer video previously done on this topic, detailing common mistakes and advanced techniques.
For individuals struggling to overcome gravitational resistance, a useful modification is to have them stand up and utilize the edge of a rack or doorway for support.
If you wish to delve deeper into our evaluation, coaching, and programming methods for the shoulder, explore our renowned resource, Sturdy Shoulder Solutions.
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