Building Straight-Arm Scapular Strength Part 2: The Foundations
In the last post, I wrote about building Straight-Arm Scapular Strength (SASS) Awareness.
Without awareness, how can we train it?
If we don't train it, how do we strengthen it?
I offered some suggestions for building scapular depression, elevation, retraction and protraction awareness.
In this post, I want to write more about building SASS once you've got the awareness.
Since SASS isn't often trained, the adaptations caused by this training can help make further upper-body strength gains.
How to start building SASS?
Scapular push-ups, scapular rows, handstand shrugs, dip shrugs, RTO ring support holds, and passive and active hangs are all excellent tools for building scapular strength, but they can get a little boring once you’ve master them.
I still do them, but a good place for them is in the warm-up as activation drills.
If you're new to SASS and you're still getting ready to train front levers, planche and handstands, what can you do to build SASS?
One way to do it is to incorporate SASS with Bent-Arm Scapular Strength (BASS) Training.
If you subscribe to The Sustainable Training YouTube Channel, you'll have noticed that all the chin-up, pull-up, and row videos include cues on setting the shoulders before bending the elbows.
For example, in a pull-up, we want to focus on depressing and retracting the shoulder blades before bending the elbows and pulling up. We want to maintain this active shoulder position for the entire rep.
As we lower down to the bottom of the pull-up and straighten the arms, we can relax the shoulders and allow them to elevate.
This way, we're training SASS with every rep.
What I like about this approach is that it forces us to train the full range of motion in our pull-ups, chin-ups, rows, muscle-ups, dips, push-ups and more.
No more partial range reps.
At the same time, we're building both awareness and strength in SASS.
#winning
Initially, this can be frustrating because it makes us feel weak. We won't be able to do as many reps or lift as much weight once we start to build SASS.
But it's worth it.
In the long run, it will increase our overall strength and allow us to do more reps and lift more weight while decreasing the chance of injury and improving flexibility.
You might have heard the saying, "strength is only gained in the range of motion trained." The same applies to gaining flexibility.
Welcome To The Pull-in.
Next, we want to introduce you to the pull-in.
The pull-in is a scapular pull-up on steroids that trains depression and retraction.
The pull-in is a progression towards front levers, and it's a great way to increase SASS pulling strength through shoulder flexion.
We recommend bending your knees and arching your back in the pull-in to shorten the lever length, as this allows us to work through a greater range of motion.
Give it a try.
Welcome to German Hang Pull-Outs
Another favourite that we like to use is German Hang Pull-outs.
German hang pull-out target shoulder depression and protraction.
German Hang Pull-outs are a progression toward back levers and a great way to increase SASS pulling strength through shoulder extension.
You'll need a certain level of shoulder extension flexibility to train these safely. If you jump ahead, chances are you'll experience shoulder or elbow pain or worse, an injury.
Welcome to L-Sit to Stand
What about SASS pushing?
The L-sit to stand is a neat little exercise that trains shoulder depression and protraction.
L-Sits to Stands are an excellent progression towards planche and press-to-handstand movements.
You'll need to have a solid L-sit before training this one. If you've not got your L-sit yet, try the Table Top to Supported L-sit instead.
What about scapular elevation?
In Gymnastics Strength Training (GST), shoulder elevation is best trained in handstands.
Holding a handstand, changing shapes, and pressing to a handstand are all SASS movements.
In our experience, it takes between 18-24months for most gymnastics skill seekers to learn to hold a freestanding handstand.
It's a slow journey but a very rewarding one.
Once you've learnt to handstand, you can start training straddle press eccentrics or handstand to tuck planche. Both of these require strong elevation and protraction.
What about elevation and retraction?
Did you forget this one?
What GST movement hits both elevation and retraction? The gymnastics bridge.
Again, this is a movement only some gymnastics skill seekers can jump straight into. Most of us lack the shoulder and spine flexibility required for the gymnastics bridge.
That's where the elevated bridge comes in handy.
The flexibility demands could be better in the elevated version, but you will need the strength to push up into the bridge.
Summary
Simple movements like scapular pull-ups, scapular push-ups, scapular rows and handstand shrugs against the wall are good exercises for building SASS. These are the foundations that everyone should work on.
As we progress with our GST, we must combine protraction, retraction, elevation and depression in many movements.
It's one thing to be able to train each of them. It's another to combine them and transition from one to the next under load.
That's one of the best things about GST. Each time you learn a new skill, it opens the doorway to another set of skills or becomes part of a routine where you transition from one movement to the next.
It's somewhat cool that way.
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