Shoulder Strength Testing VS Literacy

What do shoulder strength tests really tell us? 

They tell us what the shoulder can do in a specific position under a set of tightly controlled conditions. 

How relevant shoulder strength testing is to the chaos experienced by athletes in an actual sporting context I think is debatable. 

On the other hand, by definition literacy allows people to ‘engage in the world around them’. 

So when we think about physical literacy of the shoulder in a sporting population our conversations instantly become more about function, the environment and tasks we need to execute within it. 

This was something we spoke about with Edel Fanning, a shoulder rehab specialist for elite athletes. We were talking about the role of progressive calisthenics style exercises in shoulder rehab. The likelihood is that if they can do those things athletes will perform better at the tests anyway. 

Now, this may support our bias, as Tim's journey to successfully rehabbing his own shoulders after multiple dislocations and two surgeries, was one that started with learning to handstand.

The question then is where should we be investing our energy? 

In a world where data and testing has become something of a security blanket, let’s not forget that being able to move in more ways under more intensities is likely going to give you the best ROI in terms of testing AND sports performance. 

To help you determine where your weak links are and gain insight on what you need to do to build true shoulder strength, we've put together a set of eight movement and strength assessments.

Cumulatively, these movement assessments challenge everything the shoulder needs in order to excel under long-term progressive overload. We look at isolated strength, core, shoulder stability and strength, and general athleticism.

Individually, each assessment allows you to identify your weak links. And this is powerful information.

Let's take a look at the isolated strength assessments to get you started.

The rotator cuff plays a pivotal role in centring the humeral head on the socket of the scapula. The balance of the anterior cuff (subscapularis - internal rotation) and the posterior cuff (teres minor, infraspinatus and supraspinatus - external rotation) significantly influences shoulder movement quality.

Isometric External Rotation Hold Assessment

Try this isometric external rotation hold to see where you're at. Start conservatively and build to a weight you can hold for 10 seconds. The Benchmark target is 10% bodyweight for 10 seconds; however, you do not need to hit that today.

Ref: Ben Ashworth

Isometric Internal Rotation Hold Assessment

Try this isometric internal rotation hold to see where you're at. Start conservatively and build to a weight you can hold for 10 seconds. The Benchmark target is 15% bodyweight for 10 seconds; however, you do not need to hit that today.

Now, you've done the assessments, you might be wondering what it means? Does it matter if you have one shoulder that is weaker than the other or external rotation is very different to internal?

In most cases, a shoulder that functions well in athletic tasks is one which had appropriate levels of strength and balance.

As a rough baseline we would like to see less than 10% asymmetry from left to right. Research would also indicate that external rotation should be around 80% of internal rotation, however this is not hard and fast as we need to think about activity specific demands.

What we often see in these tests is the shoulder someone has problems with, also often tests weaker or doesn't feel as good in one of these isometric holds.

That gives us an indicator that some strength work into either internal or external rotation would be beneficial for your shoulders.

SHOULDER STRENGTH FOR LIFE

For us, true shoulder strength means having the stability and control to handle any movement, in any position, under load. These assessments will help you build shoulder strength for life.

Sign up below for the full set.

AUDIT YOUR SHOULDER HEALTH

Sign up here to get details for access to our movement and strength assessments and take an audit of your shoulder health and performance. 

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