Creating Shoulder Stability For Pushup
Hey, what’s up! Jason Yun, Improvement Warrior Fitness, LBN Online Fitness. Welcome back in the studio here in Hilliard, Ohio. I want to make a quick video showing you going over torque, creating torque in the shoulders. So the reason we want to create torque is create the stability in our shoulders so we keep our shoulders nice and safe.
Basically, how to create tension in your shoulders, stability in your shoulders, torque in your shoulders, it’s all the same stuff is we’ll do the push up first and we’ll show you the rest of the exercises later.
Basically, you’re going to be in the push up position.
You’re going to screw your hands into the floor.
Your hands won’t move like they are now. We want to shoot the elbow pits, right here. We want to shoot it forward.
Basically, you’ll set up in push up position, hands shoulder width apart. You’ll be here, you’ll come up.
Screw your hands on the floor and then you’re coming down. Watch my elbows here. So I’m turning my elbows back. The elbow pits are coming forward. That’s going to lock the shoulders in place. It’s not going to allow my shoulder to come out in a bad position. It will keep me lock in a good position it’ll save my elbows, it’ll save my wrists, it’ll save my shoulders obviously.
Then you’re going to come down as low as you can. You want to try to get your forearms as close to parallel as you can. You’re squeezing your butt. You’re going through bracing sequence. Butt tight, abs tight. Everything nice and straight. Turn your hands out as you go.
Up close view right here: you want to keep your hands straight and you’re screwing your hands into the floor.
You’re basically trying to spread the floor apart. You’re always going with your right hand, you’re going to your pinkie side. And your left hand you’re going to your pinkie side. You’re always turning towards your pinkie finger. Then, you turn out. See my hands are not moving, I’m just creating a torque. My elbow pits are turning forward. You don’t want to turn your hands out like this because you can’t create any torque there.
This is open handed torque test so if you turn your hands out to the side like this, you can’t really put a torque or very very little torque and stability into your shoulders. It feels very weird here and actually hurts my wrist. I can’t go all the way down doing like that. You want to have your hands straight. Screw your hands on the floor. Set up. Then go back. Go through the bracing sequence. Squeeze your butt, squeeze your abs and then you’re coming down and you’re coming up.
If you don’t create torque, notice how my elbows are flared out right here. I come down. My elbows go out to the side. That’s putting a lot of tension on the elbows. It’s also bad for the shoulders. Some people will have their shoulders all the way up there, shoulders out here, come down. Boom. Alright. You can’t do that consistently over and over again for a period of months, for a period of years. You’ll eventually get injured. We need to keep the shoulders nice and stable. Create the torque so we stay safe, injury free and all the good stuff.
If you know how to create torque in the pushup you have the basic framework for creating torque in all other exercises.
When grabbing a bar try and ‘break the bar’, turn the elbows forward and keep the elbows tight. Then brace the abs and butt.
If you cannot create torque in exercises then you are losing a lot of force, power, and strength. Also the wrong muscles could become the prime mover of certain exercises rather than an assistance muscles.
Training is lifetime, endeavor. I want you to be working out forever.
Here is a Playlist from our Improvement Board for our Strength section. Are you doing these exercises correctly as well? Applying torque is universal. It needs to be done in each exercise in either the shoulders or the hips. Video coming soon on the hips. The pushup is just an easy one to teach the concept of torque. Here's to safe training for you for all time. Stay strong, Stay positive, be The Improvement Warrior!