Calisthenics Scapula Workout: 5 Exercises for Scapular Strength
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- čas přidán 15. 05. 2024
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This is a calisthenics scapula workout, which I know sounds a bit odd since you technically can't workout your scapula because it's a bone. Rather, this is a workout for the scapular and parascapular muscles, meaning the muscles around the scapulae that help them move properly during upper body movements.
If you're looking to build scapular strength, it's important to understand the 4 main movements in the video and the exercises to strengthen each movement:
- scapular protraction
- scapular retraction
- scapular elevation
- scapular depression
(I purposely left out rotation from the video so it didn't get unnecessarily confusing)
When you learn how to perform these movements properly with added resistance using the exercises in this video, you can strengthen the muscles that move the scapula (traps, rhomboids, pec minor, subclavius, serratus anterior and more) to improve your scapular strength and mobility.
Having better scapular movement will help you in your calisthenics journey with literally ALL upper body exercises (and full body too). So I hope you use these and include them in your workouts (at least warm ups!) going forward.
-Ryan
2:00 Scapular push ups - Protraction
3:11 Scapular Rows - Retraction
4:03 Active Hangs - Retraction / Depression
4:49 L sit - Depression
5:33 Serratus Presses - Elevation
Should I do this on warmups
@@chiztenorio 7:04
2 yrs ago I had injured my right shoulder falling on the ice. I have tried everything to unfreeze my right shoulder, but nothing worked. After doing the 1st exercise here, I felt the shoulder beginning to relax. I will be trying the other exercises as well. I am a truck driver, and getting exercise in is difficult. Im.glad I did find your channel. I incorporated several.of your exercises from.your other videos. The exercises here will help.me exercise muscles I know are weak from driving an 18 wheeler
He can read my mind! I opened yt just to search for scapula exercises to start practicing planche and this popped up
How many times has this got to happen to be no longer a coincidence. Micro Technology could be in our bodies already
Same here
You are really hitting on all points. Another great video
Great video mate! Really helpful and I will definitely incorporate those exercises into my routine!
Nice explanation. Nice to see this shown by someone who was probably not a former Olympic gymnast.
Thank you, your tutorials are fantastic for beginners
Awesome workout 🏋️♀️
Nice vid man
Pretty cool man ! Thank you !
superb video! working on a front lever progressoin so i need these scap strength
Thank you!
very nice explained regards; protraction and retraction. It's the first time; "i've got it" 100%.
Thank You
Fantastic, thank you
Love this explanation! Love from india ❤️
Nice one
nice video!
This is great! I was looking for scapular exercises . . . thanks😀😀
Awesome, will you also do one for the hip girdle?
Awesome video, can you do one for biceps next?
Very usefull
I appreciate you and the content that you create. What's your actual goal with your training? If I've missed it in 1 of your videos please provide a link thanks
Haha what are the odds you come out with a video for scapula strength when I just the past week been looking at "Front lever for beginners" were the main thing is to increase your scapula strength :P? Now I got some more variations I can do to increase my strength.
Thanks I needed this. I'm sturggling with Pull Ups I think my scapular muscles are weak.
Hi .
I m also weak and difficult to make pull up,did I need to strength y scapula first or can I use your video for beginners pull up too .?
Thks
Thanks for the super informative video! I definitely have noticed the value of hip and shoulder strength and stability as that is often where pain arises for me. I am excited to see what type of results I get out of these exercises! Most of my pain occurs in my lower back and I think is correlated to hip weakness. Are you going to have a video on exercises to strengthen the hip joints?
Thanks for the video .... is there any exercise to recover ac joint pain??
You listened to my comment thank you
My new workout split
Day 1: Chest
Day 2: back
Day 3: legs
Day 4: Shoulder
Day 5: finger strength
Day 6: Glutes
Day 7: sCaPuLa (((((((((:::::::::::
How can you have an entire day devoted to finger strength
Don’t forget rest day
hey man, have you heard about the 30 sit up, crunch, squat challenge. what is your opinion on that.
Nice gent.
M.N.C.ENT GOOD JOB.219 BOY
Do you have video for working out the hip complex?
Hi Ryan. With being new to callisthenics I am following your beginner callisthenics workout routine. Would you recommend doing this scapula routine as a warm up to the beginner callisthenics workout as someone just starting out. Many thank for the great content.
Hey Michael, I'm a beginner too. Nothing against Ryan but I recommend you follow the recommended routine in the subreddit r/bodyweightfitness. I'm following it right now and I'm seeing very good progress. Kinda wish I started it earlier though. (They have a warmup on it too which includes scapular movements like the Cat and Cow warm-up which just has you switching from retraction and protraction on your knees which your hands on the floor.) www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine?
Hi Angel G. I really appreciate you sending that recommendation over. I will be sure to look it up later today. Hope this finds you well. Many thanks. Mike
Hi Ryan. Do these exercises help correct Scapula winging?
I like too much your videos man, I switched from weightlifting to bodyweight excersice because I think is healthier, I had a problem with the weightlifting with a lot of strecht Marks in my chest and shoulders and for that reason I switched, do you know some remedy about those marks man ?....thanks.
Great video! How important is this for posture ?
it will help.
bro this can help fixing scapular winging??
Do we need to do scapular retraction? I mean aren't they automatically worked when doing rows and other back exercise?
how many reps or how long hold for?
I have a tear in my supraspinatus can I do this exercise?
♥️♥️
Does a pushup involve scapular protraction and retraction?
Yes. It should. You can do a push up "plus" which involves an extra step of protraction at the top.
Frick I’m tired today
What calisthenics skills do they help build strength for?
Jimmy Conover it depends on the scapular movement in question:
Protraction - used in push skills like planche, HSPU (top position), back lever and L-Sits (with depression too)
Retraction - used in pull skills such as front lever**, muscle ups (bottom half) and pull up variations
Elevation - handstands, HSPUs, pike push up variations... any overhead pressing. Also , inverted pulling (like inverted hangs) will elevate scapula
Depression - Front lever, L-sits, V-sits, planche (with protraction) and basics like parallel bar dips and straight-bar dips. Anything where you're pressing downwards vertically.
**The front lever is kind of a unique skill. Your scapula should be neutral and depressed. However, since there's a strong tendency for your scapula to protract, you will find that incredible strength in retraction is necessary just to hold the neutral position.
@@MinusTheGym Thank you for taking the time to write out this detailed response! You're videos are very informative and helpful. Thank you!
Am i first?
To comment? Yes. To watch? No
Dude you’re inhuman!
Why? I can do most of this stuff with one arm and i never train for scalpula
@@NoSubsWithContent yes yes and you can bench a car jump to moon and back and so on
@@NoSubsWithContent not all have a talent like you
ok so I bought a spatula, I don't understand how it relates to this video at all
this man😭
😂