Scapular stability is essential for optimal shoulder mechanics. The serratus anterior often fatigues with repetitive overhead activity, and any weakness leads to scapular winging. This scapular exercise facilities serratus anterior activation and shoulder stability.
Execution: Begin in a hook lying position. Grasp the kettle bell in the bottoms up position while supporting the upper arm on the floor with the elbow flexed 90 degrees. Next, extend the elbow and flex the shoulder to 90 degrees so the arm is perpendicular to the body/floor. Once the arm is stable, punch up toward the ceiling, pause for 1-2 seconds, and then slowly lower back down.
Focus on maintaining a balanced KB position throughout the ascent/descent. The cadence should be 1/1/1 or even 1/2/2 to ensure proper neuromuscular control. Perform 10 repetitions and repeat on the other side. Perform 1-3 sets.
Application: This exercise will strengthen the serratus anterior as well as promote scapular and glenohumeral stability. The bottom-up position is an advanced progression of this exercise and requires increasing concentration to avoid losing control of the KB.
1. Decrease the weight
2. Grasp the kettle bell in its traditional position with the handle toward the ceiling
1. Increase the weight
2. Lift the legs up so the hips and knees are flexed to 90 degrees (unsupported)