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Shoulder Pain After Olympic Lifting
One thing we commonly see in the CrossFitters in our Movement Rx clinics is difficulty getting fully overhead in a snatch, shoulder press, etc. This usually manifests in shoulder pain after Olympic lifting or shoulder pain after pull-ups.
Biomechanically, the shoulder is meant to fully extend over our head, just past our ears. So why are so many athletes struggling with this!? Here are my thoughts:
- Pain
- Decreased shoulder mobility
- Decreased scapula stability
Let’s start with a test. Are you able to extend your arms overhead, in line with your ears and without pain?
Shoulder Pain?
If it caused a “sharp, pinching” pain in the front of your shoulder, you might need to see a physical therapist (we know some good ones 😉).
Shoulder Restriction?
If extending your arms overhead was hard to do, but was not painful, then you probably need to address your mobility.
Neither but still poor form?
If you were able to get in that position with full range of motion, but during a lift can’t seem to keep the proper mechanics, you might have a stability (strength) deficiency in the scapula muscles.
For those of you that are struggling to achieve an overhead position without pain or restrictions and are looking for a few “tricks” to help you, take a look at the video below.
Here are 3 go-to exercises to reduce shoulder pain after Olympic lifting. NOTE: If you have any pain with any of these – STOP. Contact us to have your shoulder evaluated to see how to modify Olympic lifting exercises.
Banded Lat Activation: 2 minutes each side
Place a light band over a pull-up bar, making sure you can grab it from your knees. Take the band in your right hand, keeping your thumb towards the ceiling. From your knees, lower into a one-handed table top position, using your left hand as support.
You want your shoulders parallel to the floor, with the banded right arm extended in front of you. Engage the lats to create stability in the joint, and slowly let the band pull your arm up. Then gently pull the band back down, keeping a tight core, flat back, and engaged lat.
You may find your range of motion is limited – don’t twist to try to gain more. Keep the form described above and let the band and your lats control the shoulder joint.
Re-test the overhead position after this drill to see if you feel or see a difference.
Banded Split Lunge with Overhead: 1 minute per leg
Place a mini-band around your wrists, and get into a solid split lunge position – front knee at 90 degrees, back knee just above the floor, hips below the shoulders, core nice and tight.
Raise your arms directly above you, keeping your neck aligned with the spine. If you can’t get fully overhead, don’t arch to try to do so. Just work with what you have. Engage the lats and push out on the band for 6 seconds, then relax the lats for 6 seconds. Repeat this for a minute then switch legs.
Weighted Superman WYs
Get very light weights (2.5 lbs max),and lie on your stomach. Point the toes, engage the glutes, and lift the torso up slightly. In this position, bring your hands with the weights next to your shoulders and squeeze the scapula. The weights should be just slightly behind the plane of your shoulders. This is the W position (your arms and elbows make a W shape).
Gently press the weights in front of you to a Y position, keeping the glutes and scapulae engaged. Hold for 1 second in the Y position, then gently return to the W position, hold for 1 second, and repeat.
Repeat until fatigue or your form breaks, whichever happens first.