If you’re reading this blog post, chances are you value solid guidance from reputable strength coaches, you’ve got a pair of shoulders, and you want to keep them healthy so you can perform at a high level in the weight room. If you found this by Googling terms like “world’s best tickle fighter” or “The Notebook spoilers,” welcome to you as well.
I’ve spent years working with overhead athletes and serious lifters, and I’d bet nothing derails progress quite like a cranky shoulder. My friends Dan Pope and Dave Tilley of Champion Physical Therapy & Performance just released Peak Shoulder Performance—a great resource for coaches and trainers looking to help clients and athletes nip shoulder issues in the bud. It’s on sale this week, with $100 off the regular price.
The Rotator Cuff and the Rest of the Shoulder
What do most people blame for their shoulder woes? Usually the rotator cuff. And what’s often not the real culprit? The rotator cuff. People forget that the shoulder isn’t just the rotator cuff. Think of it like a band: there are four joints that make up the shoulder girdle, and the rotator cuff is only one piece of the puzzle.
The shoulder joints are:
– Glenohumeral Joint (the rotator cuff region) – the “Justin Timberlake” of the group
– Acromioclavicular Joint – JC
– Sternoclavicular Joint – Lance
– Scapulothoracic Joint – Joey and Chris
In my view, about 80% of shoulder issues come from the scapulothoracic area (the shoulder blades) and how they’re moving, or not moving, in relation to the rest of the body. The scapulae are the two “support players” behind the main stars.
Let’s give the scapulae their due. The problem isn’t that the rotator cuff never hurts, but that when we hear “shoulder impingement” we’re often not addressing the root cause. Shoulder impingement is real—caused by compression of the rotator cuff under the acromion—but there are many contributing factors, including technique, programming, thoracic spine mobility, fatigue, breathing patterns, posture, and scapular dyskinesis.
Release, Access, Train
A lot of athletes come to me with shoulder discomfort after trying multiple therapies without lasting progress. I’m honest about my scope: I don’t diagnose medical conditions, but I do analyze movement. The key is to assess scapular function and address how the shoulder blade moves relative to the chest and spine.
Release
Scapular position is driven by the thorax and thoracic spine. People with a more rounded, kyphotic posture tend to have the shoulder blades tilted forward and more abducted. Those with a more extended posture often show downward rotation and adduction. In both cases the match between the scapulae and the chest is off, which can cause pain.
Access
After releasing tension, we work on improving scapular movement by guiding the ribcage and thorax to move through targeted breathing drills. If the ribs and chest can’t move, the shoulder blades won’t move well either. Some favorites include:
– All 4s Belly Breathing
– The Bear
– Supine 90/90 Belly Breathing
– Prone Sphinx
Note: which drill you choose depends on the individual’s presentation. A practical rule is to pair breathing work that promotes flexion for those with extended postures, and vice versa.
Train (and Lift Heavier Things)
With release and access in place, the goal is to move the arms overhead with minimal compensations. The scapulae should perform three actions:
– Posterior tilt
– Upward rotation
– Protraction
These actions rely on coordinated work from the upper and lower traps and serratus anterior. There are many drills, and a thorough assessment helps determine which to prioritize. A few that I like:
– Prone 1-Arm Trap Raise (posterior tilt, targeting the lower traps)
– Quadruped Rockback Floor Press (protraction, targeting the serratus)
– Half-Kneeling Band Overhead Shrug (upward rotation, targeting the upper traps)
Wrapping it up
If my rotator cuff/band analogy lands better for you, great—but the bigger message is this: the shoulder works as a system. While you don’t want to ignore the rotator cuff, you should also address scapular function and thoracic mobility to move toward pain-free overhead work.
For more in-depth guidance, Peak Shoulder Performance is a resource I highly recommend. Dan and Dave delve into:
– Functional anatomy of shoulder impingement, rotator cuff tears, and labral injuries
– Technical faults in major lifts (bench, snatch, dip, overhead press) and how to correct them
– Rehab protocols to return to the major lifts
– Programming and periodization strategies to reduce injury risk
The program is on sale this week only, ending Sunday, 10/15, with $100 off the regular price. If you’re serious about shoulder health and lift longevity, it’s worth checking out.
PEAK SHOULDER PERFORMANCE
HINT: they’re not.
