Pre-habilitation Exercises for Overhead Athletes
As a kettlebell coach whose number one goal is to keep her athletes healthy, I’m always looking to learn from other health and fitness experts that have ideas on the subject of injury prevention. Unfortunately, overuse injuries run rampant when people don’t properly prepare their bodies for the volume-heavy work in Kettlebell Sport, from a mobility and/or stability standpoint.
This is the fourth (and last!) in a series of posts where Doctor of Physical Therapy (and Team KOR kettlebell lifter!) Jordan Levine will share his favorite pre-habilitation exercises to build shoulder stability and avoid injury with overhead lifting. Whether you’re a coach or an athlete that uses kettlebells, these are great exercises you can implement to prevent overuse injuries before they happen.
Bottoms Up Screwdriver
- Start lying on your back. With kettlebell in bottoms up position and thumb side of hand pointing up. Keep bottom of kettlebell pointing straight upward.
- Begin by setting scapula gently down and back and keep in this position for entirety of exercise.
- Use screw motion to internally rotate shoulder by rotating thumb inward, then externally rotate shoulder by rotating thumb outward.
- Repeat for high reps (20 or more) until burn is felt or form begins to compromise. Start with light weight and make sure to rotate from whole arm (not solely forearm/wrist).
- For an increased challenge, perform exercise lying on your side.
- This exercise is a great for building stability of the ball and socket joint of the shoulder as well as strengthening rotator cuff muscles and scapula stabilizer muscles. Research has shown creating distal instability down the chain of the extremity (i.e. using a bottoms up kettlebell) leads to increased muscle activation.
Dr. Jordan Levine PT, DPT is a physical therapist at North County Water and Sports Therapy Center located in the Carmel Mountain Ranch area of San Diego. He specializes in orthopedics with a strong emphasis on manual therapy.