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External Rotation

Forum Posts: 7
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October 20, 2011
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May 16, 2013 – 11:36 am
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I have recently taken a bunch of photos of my brother’s mechanics where you can clearly tell that his degrees of external rotation are rather small but he seems to get decent hip to shoulder separation. 

Back that up with just yesterday we went to a gym to do some lifting with a coach and he said that we would have to wait on doing front squats bc he lacked the mobility in his elbows to get to the proper externally rotated position to grab the bar. 

Is this at all common in the pitching world? He throws above average velocity for his age but is his lack of external rotation causing quite a drop off in velo?

What are some methods of increasing that type of mobility? Bands and stretches? If so, any recommended types?

3x coach Kevin
Forum Posts: 142
Member Since:
December 11, 2012
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July 27, 2013 – 11:15 am
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Joao – Still frames are very difficult to use when looking for hip to shoulder separation for a few reasons but one of those being we cant accurately measure this until the front leg locks out. If he has a front leg that doesn’t lock out this could be affecting his external rotation. It could also be a mobility issue. How old is your brother? Do you have any video of him pitching?

The 3x program has drills and tips for everything from force production to help us achieve more hip to shoulder separation which will help lead to more external rotation to tips to increase our mobility if mobility is the issue my advice is get on the program buy in to everything that it entails and take the journey. 

Jimmy – your elbow pull is causing you to have inverted w’s Brent talks about this issue and how to fix it in a few of his articles I encourage you to seek those out and read up on them. 

Good luck to both of you.

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