A month ago, I found that I had very good specific power in the relatively flat plane of rowing, but very poor strength in overhead pressing. I found that part of this was due to shoulder flexibility issues. Using a PVC bar with a wide grip and straight arms, I could only bring the bar from the front over my head to maybe 15 degrees past vertical behind my head, when many others could rotate the bar from their hips in the front all the way over their heads and touch their back just above their hips. I couldn’t imagine being able to do this without ripping my arms out of their sockets.
Over the past couple of weeks we have been doing a lot of push-ups and pull ups at Crossfit Ignite, and I’ve been trying the introductory movements for a muscle-up. My shoulders have been sore. Today I was warming up with some overhead squats using the PVC bar, and I thought I’d test my flexibility again. To my astonishment the bar went all the way over and down to my back with no problem!
Not sure exactly what happened there, but obviously my shoulders have opened up significantly for the first time I can remember in my life. I’m hoping the next step is an improvement in hamstring flex, since that’s another area that’s always been a challenge for me.