What is your opinion on internal shoulder rotation and rounding the lower back?

[Vladimir Dimitrov]

Those 2 positions are most common associated with injuries, depending on the exercise. Of course, under a heavy load it may be dangerous, but so is adding a lot of tension to every movement that you are not used to do.

I believe you should train these 2 positions from time to time with lighter loads and high reps (15-20). Eventually progressing to heavier loads with good control of the weight.

As we know, our body is as strong as our weakest link.

So do you think it is a good idea to add some internal shoulder rotation and spinal flexion work in order to build yourself and your clients a safe space for more complicated movements like the muscle up / hspu / barbell squat / deadlift?

[Dimitar Tsonkov]

Internal shoulder rotation and rounding of the lower back are both movements that can have significant implications for posture, mobility, and overall joint health, depending on the context in which they occur.
Internal shoulder rotation is a natural movement of the shoulder joint, and it occurs during certain functional tasks, however if there’s excessive internal rotation, especially combined with poor posture or repetitive motions like – slouching or desk work, it can lead to tightness in the chest and shoulder muscles, and weakness in the muscles of the back.

Rounding the lower back (lumbar spine) typically places excessive stress on the discs and ligaments, especially if it occurs during lifting weights or doing any activity that requires strength.We should be more careful with excessive rounding,otherwise it will lead to disc herniation, strain on the lower back muscles, and long-term posture problems.
In that case there is certain yoga postures or stretches, where rounding the lower back may be intentional and beneficial to promote flexibility or mobility, however in functional movements like lifting or bending, rounding the lower back should be avoided to protect the spine.

In conclution:
Yes, including internal shoulder rotation and spinal flexion work is a smart idea to create a safe and well-rounded foundation for more complex movements. These exercises not only help with mobility and flexibility but also develop essential stability and balance in the muscles around the shoulder and spine. A well-prepared body, with good range of motion and control, will be better equipped to handle more complicated movements like – muscle-ups, handstand push-ups, squats, and deadlifts. Just ensure these movements are done in a controlled and balanced manner, and always prioritize proper technique.

[Autor]

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