Waterbury Rules

[duffeymt]

I just tried the 'over-under test' and failed on my left shoulder shoulder by inches, but my right shoulder failed miserably. He recommends stopping all horizontal pushing and all vertical pulling exercises until this can be done successfully on both sides. What is downside to continuing to press horizontally and pull vertically while working on these issues? If I am currently doing FL for NROL, should I add these to my mobility warm-up before starting the workout?

Waterbury Rules Article

[Frank.S]

Im a huge wb fan, but Im not sold on that comment. I think its to generalized. Whats if you have really big lats? or a really big bicep or whatever..

I can get mine to touch, but I dont think I would stop upperbody lifting if I couldn't.

[duffeymt]

Originally Posted by Frank.S

Im a huge wb fan, but Im not sold on that comment. I think its to generalized. Whats if you have really big lats? or a really big bicep or whatever..

I can get mine to touch, but I dont think I would stop upperbody lifting if I couldn't.

I don't have huge lats or that big of biceps that are getting in the way, I am pretty sure I need some work on my shoulder mobility. Should I add his recommended exercises to my warmp-up for NROL?

[UConnJulie]

Check out this thread ...

[BjsAust]

I'm in exactly the same position atm (except that I've just recovered from some shoulder problems on my right shoulder).

Pains gone, but flexibility is shot. I've just built back up to decent numbers in BP and chinups so stopping them for a month or two just doesnt appeal to me. I'm doing the I/O stuff, if I add some additional stretching to the shoulder hopefully I can get somewhere on it.

[WorkinOnIt]

I failed the test (miserably) too. But I'm confused. What does failing this test indicate? What exercises can correct the problem besides the towel stretch?

[Lisa~]

Originally Posted by WorkinOnIt

I failed the test (miserably) too. But I'm confused. What does failing this test indicate? What exercises can correct the problem besides the towel stretch?

Failing the shoulder mobility test means you need shoulder mobility work. Read what Bill Hartman says in this thread:

Bill: Bench to row ratio?

The shoulder mobility test is "Apley's scratch test - AKA shoulder mobility from the functional movement screen (tests internal and external rotation)."

You should do the movements from Bill's Inside-Out DVD and read more on shoulder health (read Eric Cressey's Shoulder Savers and Neanderthal No More articles) and learn which muslces you need to strengthen (probably external rotation and Chad shows some good ER movements in his article). Pull twice as much as you push.