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The 2 thingas are linked....tight lats means too much strenght you need to achieve active shoulder flexion. for sure i can test first the lenght of the lats. if you have it then i can test for a specific exercise for lower and middle traps. if you cannot open the shoulder maybe they are weak.

Wonderful answer @Alessandro Mainente how would you separate between tightness in lats being the limiting factor, or weakness in the lower and middle traps (feel they are on fire when in ppt and shoulder flexion) being the limiting factor? and how would you suggest fixing it? thank you

Hey MAgnus, it is quite simple: the insertion of the major musle that is inolved in shoulder range of motion reduction (during shouler flexion) changes the distance from the point of origin basing also on the amount of hips posterior and side tilt. during shoulder flexion if you switch from apt to ppt the "journey" of the fiber of the lats is longer during ppt compared to apt. for this reason since the fibers do not strecth up to infinite there is a point where the insertion on the arm follow the line of pull of the origin of the lats. in order to do do that the insertion of the lat in the upper arm follows the origin in the middle and lower back. a reduction of the shoulder flexion follows...

Dear all, @Coach Sommer I’ve had a history of anterior pelvic tilt and shoulder disfunction. I’ve noticed that if I actively engage in posterior pelvic tilt, my shoulder mobility and muscle activation changes drastically. My amount of shoulder flexion is significantly less and lower middle traps are on fire when doing shoulder flexion. Similarly, doing cat/cow thoracic spine and scapula mobility drills, such as shoulder circles. while keeping pelvis in posterior pelvic tilt through the entire movement, causes small muscles around the scapula to tire out very quickly (within 1-3 reps), whereas I can do at least 25 reps if I stay in anterior pelvic tilt (I know generally you go between posterior and anterior pelvic tilt as going through cat cow movement). Any thoughts on why shoulder mobility and strength appears to be so much weaker in posterior pelvic tilt (hip)?

See my answer above. You can change the schedule to be in any order you'd like. Go to any day, click "Clear Day" then add in whichever workout you'd like to be on that day. It should save that same schedule and repeat that order the next week.

at least we get closure ... ¯\_(ツ)_/¯ "I decided not to post that AMA." - christophersommer1

https://www.instagram.com/p/CazyiBOpVNH/

Well i think that personal sensation if they are justified are the best situation as possible. I had my best result with scapular plane and a bit of onternal rotation..elbows bent or straight does not play a big role here..

Thanks a lot for your detailed answer Alessandro. I was actually expecting your input so that's great. Personally i feel the most activation in my side delt with bent elbow, slightly hinged ( around 60°) lateral raises with band (i only have access to bands and dumbells). However, How could i be sure i'm doinf the most optimal thing just based on my sensations ? I was asking for practical recommendations if you have some. Spero di sentirti presto

The answer is much more detailed than what i'm going to write because every single person responds differently basing on his/her mobility, antomy and especially sensation during the exercise. so basically use the configuration that gives to you the best sensation because there are so many different cases that can combine the following parameters: - rom during the lateral raises (full , partial, micro) - the starting position of the shoulder blades (neutral, adducted or physiological) - the starting amount of internal rotation (neutral to full rotation permitted by the athlete) - the starting amount of hips flexion (neutral or partial) - the type of equipment used (dumbell, isotonic machine or cables) you can combine all of them to match a single person best setup. then we can talk abuout SAFE execution for the general population but every singles person has its own best setup.

Have you tried the suggestion of matthew above?

I also want to know the answer to this question. I would like my week to begin on Friday, not Monday.

Hi everybody, I would like to know the optimal exécution of the lateral raise exercice to target the medial deltoid fibers (most of it's fibers). There is a lot of conflicting information about this movement and even if we are not speaking about a GST movement, i would like to know the opinion of the forum because all of my biomechanical questions have been answered here in the past (thanks for that !) Some people say you should be performing them with straight arms, straight out to the side others advice raising in the scapular plane (around 30° forward) others advice bent arm straight out others advice to bent over with straight arm raising straight out I've just read this post from Joshua Naterman (written in 2011) about the biomechanic of the médial deltoid "They are (the medial delt fibers) a different kind of muscle belly than anterior and posterior delts, they are pennate instead of fusiform. This means that they have a shorter ROM but produce much more force in their ROM. Perhaps now you can see why these are not easily worked with bodyweight at first. Once you are strong enough that's different, but then you'll be missing out on supraspinatus." Does Allesandro or anybody have any commentary to make on this point so we can conclude about the optimal ROM to use in medial deltoid raises in order to properly target those fibers ? Thanks in advance

i forgot to mention isometric hold....after it is extrmely important to focus on long deep breaths so that the blood pressure can be normalyzed.

Thank you Alessandro for the prompt reply and invaluable insight! Is it safe to conclude that this would correspond with option 3: just do the thing (doesn't matter) ? Understood. When starting with tuck planches my knees were glued to my chest because I was squeezing everything so tight. With practice, I have begun to be able to 'tolerate' the position enough to start opening my hip extension towards the advanced tuck, as far as my shoulder lean and balance allow for. The same goes for the front and back lever where I am able to breathe and 'tolerate' (a far cry from 'relax' ) the position enough to start manipulating the hip extension angle. During the prolonged isometric holds, yes I am doing short stable breaths which practicing holding my handstand line has helped immensely with. I would still love to hear your, and others', opinions on the mindset (which breathwork can physiologically impact) before and after the isometric hold though. Should technique and form be first and foremost such as with skills/handstands, where calm focus helps me? Should the set be terminated the moment form breaks and things start to sag? Or, should it be treated the same as a dynamic strength set that you can attack and "bang out"? Where you keep holding when you start to sag, akin to a drop set. Since these questions can be highly subjective and differ from person to person, I decided to conduct a little breathing experiment this morning. After a thorough warmup and daily handstand drills, I decided to test two different breathing techniques when I was feeling fairly strong (8/10). The first was "relaxed" on the bottom where I took long deep inhales and exhales to relax before the set. The second set "hyped" above was with big fast inhales and with partial, even faster, exhales to get hyped before the set. https://youtu.be/X4DJAJRqDQc Subjectively, the Hyped set felt better. Specifically, I held it for nearly a second longer with better form (flatter back) and it seemed to either give me a power boost for the first half, or make me numb to the stress. The relaxed set felt heavy from the start. And both sets felt the same once the final 5 seconds started to tick away. I know this can be perceived as a woo woo subject matter, however, even a 1% performance boost matters significantly to me and I want to set myself up to give my best effort before the set even begins.

S T R O N G U P I've just read this post from Joshua Naterman (written in 2011) about the biomechanic of the médial deltoid "They are (the medial delt fibers) a different kind of muscle belly than anterior and posterior delts, they are pennate instead of fusiform. This means that they have a shorter ROM but produce much more force in their ROM. Perhaps now you can see why these are not easily worked with bodyweight at first. Once you are strong enough that's different, but then you'll be missing out on supraspinatus." As Allesandro or anybody any commentary to make on this point so we can conclude about the optimal ROM to use in medial deltoid raises in order to properly target those fibers ? Thanks in advance

well i think that practie plays a big role....but.... it is not a matter a breathing in a way or in another PERIOD....but it depends also on the absolute intensity and the type of exercise. dynamic movement wants you to inhale, do the eccentrich part while holding the air and a little exhale at the end of the concentrich phase. isometrich hold...well you do not have chances of relax with an hgh absolute intensity. maximal effort are done while holding the breath..as you become stronger and you can manage easily the position you can realx and breath. i had one of my strongest client doing 30'' hold on rings planche...short..stable breaths.

Howdy Y'all! Earlier today Coach Sommer did a live interview on Instagram with @erika.lemay : https://www.instagram.com/p/CyJgfcBIAo-/ Before the interview, Erika asked for some questions to pose to Coach where I asked for advice on breathing techniques before/during/after static strength training. I was ecstatic to hear that it was asked at around 89:40 . Coach's answers seemed to be directed to two ends of the spectrum. On one end is the routine in competition on an elite level, and on the other beginner level to "... squeeze everything, we'll refine it as we go along ...". Since I fall somewhere right in the middle, I would like to continue this conversation publicly for all to benefit from. Specifically, for us mere mortals going through the GB programming for planche, front lever, back lever, and manna, the mastery steps for hold times is 5 sets of 10 seconds (advanced drills) to 30 - 60 seconds (intermediate to beginner drills, i.e support hold & L sit). Since these training hold times are much longer than the standard 2 seconds needed in a routine, I wonder if these particular ranges could be addressed. A part of the question that did not seem to get addressed is breathing before and after strength training sets. It is advisable to take some Wim Hoff style breaths (big inhale, short fast exhale) to prime the fight or flight Autonomic nervous system to go beast mode, like a powerlifter going for a heavy single (screaming optional?) Or, would it be better to go zen mode by doing something like long deep inhales and exhales to relax and focus the body and mind, which I personally find very beneficial for technical skills such as handstands? When doing the integrated mobility between strength sets, should the focus be to keep the "LET'S GO!" hype going, or use the opportunity to "rest"? While this may seem like a tiny detail to split hairs over, I am very intrigued by the connection between breathing and the ability to either upregulate or downregulate the nervous system and mental state, and by experimenting with it as a variable such as with pranayama in yoga. I also recently read and loved the book Breath: The New Science of a Lost Art by James Nestor which goes into other sports science applications, among general health. TL;DR When training static strength is it best to: GO BEAST MODE!!! (strength focus) ... go zen mode ... (skill focus) just do the thing (doesn't matter) ?

Got it, thank you!

well...you can stretch after...

I actually have one more question. Is it okay to do cardio (jump rope or rebounding) on the days that I've been prescribed the stretch series (front/middle split) or is best to only stretch on those days?

Okay, thank you!

they are a starting point...at certain level of hip mobility the best solution is to implement the stretch series.

Hi Alessandro, Thank you for the prompt reply! Would the hamstring and hip series be the best to help achieve mobility for a flat backed pancake?

Hi Kaylynn for you the best option it to begin with LESS so one restore series daily...probably i would increase frequency of the module where i'm more tight.