What’s good OTA Nation?

I don’t know if you know this, but back in college I broke my shoulder.

Since then, my posture has been a sticking point.

As I was rehabbing my shoulder, I thought that I had to strengthen it through exercises like the shoulder press and bench press.

What I didn’t know was that this was doing more harm than good.

Everything I was doing was in a forward pattern causing my shoulders to rotate internally.

This could’ve potentially set me up for more injury, but luckily those injuries never happened.

I didn’t know any better.

I’m going to share this exercise with you in hopes that you become aware of the problems you might be creating in your training.

Recently what I’ve been doing is using exercises that help me combat internal rotation.

I use these exercises 3-4 times a week.

Exercises such as cable rows, band pull aparts, and face pulls are some of my favorites.

But there’s one in particular that I’ve been using that works the rear delts, rhomboids, and more muscles that help draw my shoulder blades down and back.

And I’ve never seen anyone else use it.

It’s called “dump the bucket”

What you’re going to do is grab some dumbbells and sit on a bench.

With a neutral spine you’re going to lean forward and slightly slouch your shoulders.

From that position, you’re going to drive the dumbbells up and pretend your dumping out a bucket behind you.

As I said before this is an effective exercise for the external rotators, rear delts, traps, rhomboids and more.

This is by far my favorite exercise to fix your posture.

Implement it in your training and let me know how you like it.


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