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One of the challenges of coaching a complex movement in a group setting is that generally most people in the room end up being at a different level of competency when it comes to these movements.  As a coach it can be very challenging to get everyone from A to Z safely.  Having an arsenal of progressions is vital for progressing everyone effectively

Some time back I made a video with physical therapist and gymnastics coach Dave Tilley about progressions for the ring muscle-up.  With the popularity of this past muscle-up video, we’ve decided to put together a video for the handstand.  The video contains several of the progressions I learned recently from Dave Durante at the Power Monkey Crossfit Camp.  Enjoy.

Dave Tilley’s website: www.hybridperspective.com

Dave Durante’s Website: www.powermonkeyfitness.com

Jeans with no shirt is how I prefer to handstand,

Dan Pope DPT, CSCS

P.S. If you enjoyed this article then sign up for the newsletter to receive the FREE guide – 10 Idiot Proof Principles to Crossfit Performance and Injury Prevention as well as to keep up to date with new information as it comes out via weekly emails.

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So a while back I wrote an article on how to assess overhead mobility.  Since then I’ve been meaning to put together a little video guide on not only how to assess overhead mobility but a few of my favorite videos on how to correct these issues once you find them.

As you are all aware, having full range of motion overhead is incredibly important for shoulder health.  This is especially true if you’re going to be regularly putting weights overhead.  If you’re a coach I’m sure you’ve had several athletes who have difficulty here.  One thing I like to reinforce is having your athletes be able to pass this screen before doing overhead lifts.

I know this is a bitter pill to swallow for most new trainees who want to jump straight into crossfit programming.  I know it’s also challenging for coaches to find modifications for these athletes.  However, if your primary goal is promoting health and longevity then you’ll be well rewarded to correct these issues before throwing some weight overhead.

As a side note I’ve found several very high level athletes with overhead restrictions who are actually very functional and strong but also have a history of nagging shoulder pain.

Without further ado, here is one of my favorite assessments for overhead mobility:

Here are some of my favorite correctives if you happen to fail this test:

Lastly, it’s important to distinguish between a true flexibility or stability / motor control issue.  This is beyond the scope of this article but will improve your efficiency with corrective exercises if you know what you’re dealing with.  If you’re interested in learning more you can always consult a local expert who utilizes the Selective Functional Movement Assessment.

Mobility for days,

Dan Pope DPT, CSCS

P.S. If you enjoyed this article then sign up …read more