Trap 3 and External Rotation

Following certifying as a Poliquin PICP Level 1 and 2 coach I have looked to spend much more time focussing on correctly addressing my own muscular imbalances.  The structural balance testing is a primary focus on the PICP courses and it certainly opened my mind as to how, when using the correct rehabilitation template, muscle imbalances can be relatively easily fixed with the right training.  It bridged the gap between rehab work and strength training for me, and enabled the two to correctly run along side one another, as opposed to pulling me in opposite directions  (if that makes any sense).

The two key areas in the upper body which I, much like many others, had issues which needed resolving were Trap 3, and the external rotators of the humerus.  I had serious weaknesses in these areas and this as i now understand was a major contributing factor limiting my pressing strength. I have undertaken a programme designed to fix these weaknesses which largely consisted of high frequency and wave loading intensity.  I have been focussing on the two primary remedial exercises for these muscle groups used in the structural balance test (the elbow on knee external rotation, and Dumbbell 45 degree supported trap 3 lift).

I have been performing 4 sets of 10 reps on both exercises (super set) at 4-0-1-0 tempo.  I have done this every day, and this has enabled me to progress from using a 4kg dumbbell to using an 11kg dumbbell for both exercises.  I achieved this in 5 weeks.  I have a way to go until I could consider myself balanced but I am certainly on my way.  I have noticed improved posture, increased pressing strength, my old shoulder pain has disappeared, I can happily press overhead with full range.  I can also achieve greater range when performing rows and chins.  I can now get my chin to clearly clear the bar with most forms of chin up and am pretty close to being able to perform sternum chin ups with all grip types.

I cannot stress enough the importance of addressing your weaknesses and would advise anyone to get assessed and start taking structural balance very seriously as I will put money on the fact that by doing so you will increase your strength and break past those annoying plateaus.

Phil Horwood