Scapular Clocks - Improve Your Scapular Mobility

September 24, 2018

What is going on guys, happy Mobility Monday! There is no better way to start the week than by getting a solid training session in, and your traininghas to include focusing on your weak points. This week’s Mobility Monday Tip focuses on a mobility movement for your scapulae, specifically if you struggle with asymmetries in the movement of your shoulder blades. Many people in the bodybuilding and powerlifting community struggle with a common issue, engaging their scapulae and the musculature around it. Whether it is a rear lat pose or heavy bench, if you cannot engage the scapular stabilizers properly, chances are your movement is not efficient and your performance will suffer in addition to having a higher risk of injury. This week's mobility movement focuses on scapular clocks. These are designed to promote elevation and depression of the scapulae with the glenohumeral joint (shoulder) in different positions. You will start by having your hand weight bearing on a wall and your hand pointed straight up (12:00). You will perform 10 repetitions of scapular elevation and depression. You will then repeat this rep scheme as you move your hand from 12:00, 3:00, 6:00 and back over to 9:00. This will isolate the scapular stabilizers that help act on the shoulder blade such as the upper, middle and lower trapezius muscles, levator scapulae, rhomboids, latissimus and serrates anterior.

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Size Chart
 Size Chest Length
S 36" 28"
M 40" 29"
L 44" 30"
XL 48" 31"
XXL 52" 32"

 

This size chart pertains specifically to t-shirts and hoodies.

Please note that sizes are approximate. Chest is measured just below the arms and length is measured from the high point of the collar to the bottom of the hem.