Xiaopeng Forward

Hey Guys, could someone tell me which muscles are being conditioned during the Xiaopeng Forward?

I am wondering whether these should replace my previous external rotation, Rotator Cuff band exercises (that I have had in my routine once a week for around a year). Or, do they work the shoulder in a different manner?

My routine would consist of 2x20r. Both elbow at side and elbows at 90.

On a side note, i'm from a Calisthenics background (8 years) and just getting to grips with the GB course. Currently on;

STEP6 PE2 for Upper Body.

 I signed up to GB in October and really enjoying the structure and how good my body already feels.

Thanks,

Nick

Hi Nick, the xiaopeng targets all the muscles of the shoulders like anterior delt, from upper to lower to middle trap, from chest in the beginning to rear delt and bicep. it cannot be substituted from specific rotator cuff muscles. i would add that if you are at the beginning of foundations and you have never experienced injuries doing the rotator cuff exercises has is useless.

Thanks Alessandro. I will continue those exercises alongside Foundation.

What does your last sentence mean regarding never experienced injuries?

Cheers,

Nick

The rotator cuff is usually strong enough to perform fitness exercises, and as you become stronger and you progress gradually over the progressions the rotator cuff will become stronger and stronger than before. now, the vast majority of the public trying to perform like a gymnast fails on the adaptation phase that means create a basic first so that also the stabilization structures get used to the new effort...they proceed directly on the hard elements..and soon or after, shoulder problem comes they door..knocking like a little boy in the night of Halloween searching for "trick or treat"!

specific exercises for rotator cuff are necessary when an additional stimulus like stabilization (e.g. rings work) is included in the routine. but as you train supported movement on the stable surface you do not need specific work. the risk of overdoing the L rotation is creating a tight posterior shoulder capsule...and that's a bad idea.

Interesting! Thanks for your input Alessandro.

I am learning!