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  1. #1
    Registered User strongjim's Avatar
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    Pronated shoulders from too many pushing lifts

    I've noticed my shoulders pronate forward, could this be from too many pushing lifts and not enough pulling? Could lifting cause this in any way, and if so would more pulling movements fix it? I also broke my left collar bone and separated the right one. This is getting frustrated as it feels unnatural to stand up straight...Can already see my self 20 years down the road with a damn hunch back. brb doing rows
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  2. #2
    Registered User NephilimRising's Avatar
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    Read shoulder savers part 1 and 2 by eric cressey on t-nation. You need to do external rotations and depression as well. But give the article a good read through.

    That broken collar bone changes things though.
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  3. #3
    Chalk whore simp3204's Avatar
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    It sounds like you have an exteme muscle imbalance with your chest/shoulders being way stronger than your upper back. This is pretty common and to me makes guys look like monkeys with their shoulders slouched forward.
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    Registered User NorthTexasBB's Avatar
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    reduce chest/shoulder movements and focus on upper back more to balance it out
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    Originally Posted by NephilimRising View Post
    Read shoulder savers part 1 and 2 by eric cressey on t-nation. You need to do external rotations and depression as well. But give the article a good read through.

    That broken collar bone changes things though.
    I started doing eric's maximum strength program and my shoulders have never felt better. I highly recommend it.

    One of his rules for healthy shoulders is to always pull more than you push. Also, the external rotations are critical.
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  6. #6
    Registered User sammers62's Avatar
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    Originally Posted by strongjim View Post
    I've noticed my shoulders pronate forward, could this be from too many pushing lifts and not enough pulling? Could lifting cause this in any way, and if so would more pulling movements fix it? I also broke my left collar bone and separated the right one. This is getting frustrated as it feels unnatural to stand up straight...Can already see my self 20 years down the road with a damn hunch back. brb doing rows
    Alot of good answers above, weak upper back is probably most of it but weak rotator cuffs is definitely some of it too. I played baseball until end of high school and my shoulders were slouched like yours (probably idk how your posture is) and it was from weak rotator cuffs.
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  7. #7
    You are on ignore CookAndrewB's Avatar
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    I will say that I think the modern workplace (sitting at a computer, hunched over) is more to blame than the way you work out. What makes more sense, the position you assume in school/work for 8+ hours a day having an impact, or not having quite enough pulling movements?

    Not saying you shouldn't pull more, most people probably should. Just saying that you can't fix hours and hours of sitting on your butt by doing 30 minutes of cardio a few times a week, and you can't fix hours of sitting like a neanderthal behind a monitor with a few extra pulls. It is very likely that a bigger, and more comprehensive, change is needed.
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  8. #8
    Registered User strongjim's Avatar
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    Originally Posted by NephilimRising View Post
    Read shoulder savers part 1 and 2 by eric cressey on t-nation. You need to do external rotations and depression as well. But give the article a good read through.

    That broken collar bone changes things though.
    Great read from Eric Cressey, started doing some today, thanks for that.

    Originally Posted by CookAndrewB View Post
    I will say that I think the modern workplace (sitting at a computer, hunched over) is more to blame than the way you work out. What makes more sense, the position you assume in school/work for 8+ hours a day having an impact, or not having quite enough pulling movements?

    Not saying you shouldn't pull more, most people probably should. Just saying that you can't fix hours and hours of sitting on your butt by doing 30 minutes of cardio a few times a week, and you can't fix hours of sitting like a neanderthal behind a monitor with a few extra pulls. It is very likely that a bigger, and more comprehensive, change is needed.
    Sitting in tiny uncomfortable desks half the day probably isn't helping anything
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