Half-Kneeling Banded 90–90 Shoulder External Rotation to Overhead Press Breakdown

Описание: The Half-Kneeling Banded 90–90 External Rotation to Overhead Press is an advanced shoulder exercise that integrates rotator cuff control, scapular stability, and overhead pressing mechanics while reinforcing proper trunk and pelvic positioning.

What this exercise trains:
-Rotator cuff strength and control in a 90–90 position
-Scapular stability through upward rotation during pressing
-Overhead shoulder strength with proper sequencing
-Core and pelvic control via the half-kneeling position

Why this variation matters:
-Starting in a 90–90 external rotation position ensures the rotator cuff is actively stabilizing the shoulder before transitioning into an overhead press. The half-kneeling stance limits lower-body compensation and helps maintain ribs stacked over the pelvis, allowing the shoulder to move efficiently without excessive low-back extension.
-This progression teaches the shoulder to stay stable as it produces force overhead, which is essential for pressing, throwing, and sport-specific upper-body demands.

Key setup & technique cues:
-Assume a half-kneeling position with a tall torso
-Anchor the band at shoulder height
-Bring the working arm to 90° of shoulder abduction and 90° of elbow flexion
-Rotate into external rotation with control
-From that position, press the arm overhead while maintaining control
-Keep ribs down, pelvis stable, and neck relaxed throughout

Common compensations to avoid:
-Lumbar extension or rib flare during the press
-Elbow dropping or drifting backward
-Upper trapezius dominance or shrugging
-Rushing through the transition from ER to press

‪@ZehringPhysicalTherapy‬ this movement is used to build strong, stable shoulders that perform confidently overhead.

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