Tag Archives: scapular retractions

Preventing Injury in Overhead Athletes: Part 1

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 first 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.


Y – T – W – L Scapular Retractions

  • Begin in one of two positions: 1) Lying prone on Swiss ball, or 2) Stand bent forward hinged at hips with neutral spine.
  • Keep abdominal muscles engaged and squeeze scapula down and together while simultaneously bringing arms up to spell Y, T, W, and L.
  • Perform with light or no weight and high reps, with a slow tempo to build stability. 2 sets of 10 reps of Y, T, W, and L is a good place is start.
  • Point thumbs toward the ceiling and do not allow scapula to elevate toward ears throughout the movement.
  • This exercise is intended to increase scapular stability and scapulohumeral rhythm by strengthening the middle and lower trapezius muscles. These muscles often get overpowered by dominant upper trapezius or rhomboids. To help bias the lower/middle trap muscles make sure to externally rotate the humerus by pointing the thumbs towards the ceiling and do not allow scapulas to elevate towards ears.

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.

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