How To Strengthen Your Scapula In Every Direction!

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This video shares 3 different exercises to strengthen your scapula in all planes of movement. Understanding how to articulate the scapula is crucial for proper execution of compound movements and can limit your ability to express strength without. The scapula pull up, scapula roll up and powell raise will improve strength in all ranges of elevation, depression, protraction, retraction, upward and downward elevation. Use as a warm up or build capacity at the end of a session.
TIMESTAMPS:
0:00 Stronger Scapula = Stronger Skills
0:13 6 Movements Of The Scapula
0:49 Understand How The Scapula Moves
1:50 Sponsored By Squarespace
2:30 Scapula Pull Up
3:08 Scapula Roll Up
4:12 Powell Raise
5:02 How To Use Scapula Strength Drills
5:38 Let Me Know Your Thoughts!

[@healthyandrew5294]

Need more like this (ankles, elbows and other smaller joints). This type of advice wasn't around 10 years ago.

[@tc-3]

Luckily, Tom's got you covered: m.kzbin.info/aero/PLXi7slewxuMKsWJvXeDw5_atgASDa2-J0

[@hossamayman3587]

I'm in love with this channel it's incredibly informative, motivational, and well-organized,

[@yas4141]

True! It’s hilarious how much information and answers I get from one single/straightforward/short video! So helpful for beginners like me 😊

[@thomasphilbrick8584]

So important. Lots of people need this information. Great work!

[@dangerdavis3613]

Love your videos. I do your follow alongs every week

[@sicmotherfako]

Just staring my calisthenics journey since 1st Jan and I literally said today to myself at the gym I need a vid to provide tips to improve my scapula pull and depression!

[@teleahy2489]

Great video Tom. So much info for such an important area of training❤

[@calebrights8712]

Great video this is super beneficial!

[@eliottfehrenbacher4063]

These are great exercises! I have scapula winging that I have been working to correct but can't seem to make any changes. More videos on that particular problem would be helpful. You're awesome!

[@neevshriker9458]

Great video brother❤

[@sicmotherfako]

Also rare event - a calisthenics instructor with his top on!!!!

[@ariahemin1000]

Hey tom how are you. I love your philosophy of the big 5. Can you make a video outlining some of your favorite exercises for each big 5 1st in in terms of strengthening then in term of lengthening. In your newest follow along where you do all big 5 in one session i see you do a strengthening exercise then a lengthening exercise. I basically like to use that video as a template but I would love a bit of variation that is why i am asking. ♥️♥️♥️♥️🐱

[@duartepereira3377]

yep… You’re starting to compound the nuclear regions and their movements&exercises in a very pertinent and clear (visual) way. I normally do Ido’s band exercises for this, as well as the scapula pull ups. On all 4s.. i also work the scapula, while doing your wrist & finger warm up. My pike pushs Ups still need a lot of work…. as my pushing capacity is not as developed as the pulling one. You’re also the guy that i thought of, when i needed to spend money on a lumbar/roman bench.. So i do the ex you show here with the weights, on it. works really well. kneeling high-pulley row is also a great way to get my rhomboids going. Thanks for this, Tom. PS: What strategies do you use to minimize scapula protraction, when at the computer, or sitting at a desk ? That would be a good video. (albeit very widespread online already)

[@telkmx]

Bro started the walk and talk near 1 million subs lit

[@sansas1429]

Would love a new posture follow along or pelvic tilt follow along. Appreciate your channel

[@MrReedMiester]

nice vid!

[@derekcraig3617]

On the Scapular Pull Ups: My phosio/PT has me engage my abs, pulling the fron of my pelvis up towards my rib cage. I see we both have that anterior pelvic tilt during scapular pull ups. I've found this helps with lumbar back pain

[@melissapiontek3886]

good to know!

[@wengerboy]

I just use shoulder dislocates it takes care of all the movements in one exercise.

[@trainlikedede]

Nice video mate. Recently I add scapula conditioning drills to my workout (rotator cuff exercise, depression exercise) but Id like to add these exercises. How much fatigue should we reach for accessory movement like these?

[@hyru1224]

Any recommendations on a easier variation of pike pushups? Or maybe the one shown in the video could help?

[@maximofernandez196]

maybe just holding the pike position. That's how I got them. If you have a bar or dumbbels, maybe overhead press is a better alternative.

[@hyru1224]

@@maximofernandez196 Gotcha thank you for the feedback 💪🏻

[@maximofernandez196]

@@hyru1224 good luck in your journey, man! 💪🏻

[@hyru1224]

@@maximofernandez196 Thank you very much you too Bud 🙌🏻

[@thethoughtchapter]

Looking forward to move vlogs in 2024 😊

[@abhistraj4284]

🔥✨

[@larryhoover2675]

This is exactly the area I need and I’m a bodybuilder, this is prefect thanks Bruv

[@romanmartinez8950]

The straight arm works more of the rear delt but nonetheless I still feel it a little bit in the scapula contraction

[@BodyweightWarrior]

yes the powell raise is a rear delt exercise but it is the movement of the scapula

[@joshkalinowski7782]

my right sided upper trap is over active, so makes upward rotation impossible, annoying!! any ideas??

[@maximofernandez196]

maybe stretching just works

[@TimBelchamber]

📽 This might be a new favourite of mine! If you want to learn how to make videos like this I'll be putting out a tutorial on it later today.

[@wertyuiopasd6281]

ref