Jonny Parr Training

External Rotation...All good coaches know it's importance particularly for those who play sports involving alot of internal rotation (i.e. tennis) but how many of you actually incorporate it?

When you externally rotate, you primarily activate the infraspinatus and teres minor (See Below)

Strengthening these areas is not only a good exercise for injury reduction, posture and rotator cuff health but It will also improve your performance in lifts such as your bench and back squat (your scapula helps stabilise the bar across your back) .

In terms of the bench press, your scapula acts as a platform for the weight you intend to press. Now, if your external rotators are weak, your body will automatically restrict your bodies potential to lift this weight due the 'sense' of possible injury. Weak external rotators also reduce your potential 'power output' due to the external rotators role as decelerators...if your weak in this area, your body will not allow you to fully accelerate.

Most people tend to neglect this type of training, whether it be lack of knowledge, laziness or plain stupidity. From what i've seen and experienced in the gym, pretty much everyone needs to include external rotation strengthening exercises in their programmes. This is particularly true for the 'Average Joe' as many people tend to sit at a desk all day resulting in rounding at the shoulders. Below, is a demonstration of a External Rotation Exercise (known as Cuban Press) which you could incorporate into your training.

Your shoulder girdle will thank you in the end

Jonny P