These exercises are a good starting point to slowly and safely reintroduce the overhead pattern in various non-threatening positions. When we begin to balance out these opposing forces, we then see better outcomes in our patient population. Many times patients come to us with hip and shoulder pains that can be traced back to overuse of the latissimus dorsi and underuse of the deep abdominal muscles, serratus anterior along with an anteriorly tilted pelvis.
When progressed appropriately it can also be a challenging anterior core exercise because the person has to resist excessive lumbar extension while their arms begin to move overhead.
#STANDING PULLOVER EXERCISE HOW TO#
These exercises teach the client how to keep their pelvis and rib cage aligned, which will then carry over to relearning a more optimal overhead mechanical pattern. These exercises are beneficial for the overhead athlete in both the warm up and during the workout itself. The follow supine exercise can be progressed from bilateral to unilateral, and feet on the ground transitioning to a 90/90 position without wall support. Kettlebell Pullover Variations for Throwers Progression 1: Supine This is a general progression of positions I may follow with a person who has limited movement experience and needs to better solidify their overhead capabilities. As shown below these exercises follow a developmental sequence of supine to half or tall kneeling to standing. One of the other benefits is it can be modified to fit the movement ability of each person. This can help achieve proper scapular upward rotation, scapular posterior tilt, and protraction of the scapula.
The exercises posted below are challenging the individual to go overhead while maintaining the pelvis and rib cage over one another.
#STANDING PULLOVER EXERCISE FULL#
This allows us to see the person’s ability to reach a full squat both passively (through hip flexion on the floor) as well as actively (reaching a full squat position). First, the person will have to stabilize their anterior core while moving their arms in space (AKA proximal stability promoting distal mobility). With these exercise variations, we are achieving many things. This brings us to the Kettlebell Pullover this exercise is an underutilized yet effective movement that baseball players can add into their performance and rehabilitation programs. Whether you’re a high school outfielder or major league pitcher optimal development and function of the serratus anterior and the deep abdominals are a must for meeting the demands of an overhead sport like baseball. When working with overhead athletes, optimal positioning and function of the shoulder complex is vital for sustained performance.
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