@David Hajjar 📩

@Sandra Beecken a great place to start are ring rollouts: https://www.instagram.com/reel/Ck2aa7BoDiS/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA== We have deeper breakdowns in exercise of the week too! The goal is to challenge stability while also ensuring we stimulate the target muscle through changes in length 👍

Hey @G Doe - it seems like the pain is specific to the pressing part of getting the weight overhead - does strict pressing also trigger it? We have a shoulder and overhead masterclass also which will give some ideas. The way we'd approach something like this is to do an assessment to see what movement quality is missing, then train it back into the body. If the delt is hurting during pressing then maybe another prime mover in the press isn't doing its job fully Let me know if that helps!

Hey @Dylan Walsh great question! In the pronation EOW, we're looking for as close to "perfect" pronation mechanics as possible, related to walking gait. To maximise the amount of motion, we start from heel strike to get as much pronation range of motion as possible (from a fully supinated foot towards a maximally pronated foot) In David's case, many of his issues related to the squat, so the pronation mechanics can be thought of as partial/mid-range compared to a footstep in walking. We're just looking at how the foot pronates from standing to squatting, so we won't see as much change. One point to clarify is that pronation can and does occur when mass in on top of our centre of balance, the ideal pronation just *starts* when we're behind our centre of balance. Think of it as giving the most space to pronate into. A squat analogy for this would be squatting from standing vs squatting down from the power position. We're still squatting, but if we start standing we have a better change to set up ideal mechanics. Typically maximum pronation occurs when we're in mid-stance or "suspension" phase of gait as Gary Ward would call it, before the swing foot overtakes the stance foot. Let me know if that clarifies things or if you have a follow up question please fire away!

Hey @Kristina Ihnatenko , we’d obviously want to do an assessment to see if there are issues elsewhere contributing to these mechanics, but given what you’ve said a few ideas: Pronation mechanics are a must, check out the video in the free library section If she can’t squat but can lunge, working on split squat variations that emphasise the pronation mechanics, e.g with a rotation inside the front foot will help She might also find weighted versions easier to stabilise than bodyweight only, or give her hand support on a wall or pvc pipe. That will be a good start, let us know if it helps!

@Kristina Ihnatenko if she’s been varus for a long time, even a little bit of pronation and internal rotation will help her a lot. Just remember to stabilise the new range once you open it up 👍

Hey @David Hajjar ! Hope the pain is reducing. Tight pecs can be part of the impingement but are usually not the whole story, so first word of caution is if you're losing the tension (and stability) from these strong pecs, we want to make sure that is being accounted for elsewhere. Re: javelin form, decent, but a couple tweaks to improve: 1) get the dowel/PVC higher on the wall, it should be horizontalish in line with your hand so the force vector is backwards rather than upwards. 2) relax! Flow into the movement, don't fight it - we want the pec to allow us there rather than strain our way in The rest is good, keep emphasising the sternum turning away and gently encouraging range rather than forcing it and it'll open up 👍