Half Kneeling Shoulder CARs
Joint Focus: SHOULDERS
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4m 46s
This video covers Half Kneeling Shoulder CARs - a powerful setup for teaching clean, non-compensatory shoulder movement through the full shoulder workspace: flexion, extension, abduction, adduction, and internal/external rotation. The purpose is to improve true GH control and smooth transitions without borrowing motion from the ribs, spine, neck, or scapula.
Why this matters: When shoulder movement is sloppy or compensation-driven, overhead work, pressing, hanging, and repeated reps often feel tight or unstable. Clean CARs build awareness and control so you’re not “stealing” range with rib flare, lumbar extension, shrugging, or torso rotation.
Why half-kneeling is a great teacher: The half-kneeling position can actually expose compensations because it’s easy to rotate the hips and spine to fake shoulder range. That’s the point - you learn to spot it. The goal is to keep the torso as quiet as possible and make the shoulder do the work with slow, controlled rotation.
Tennis ball tension:
• Working arm: squeeze a tennis ball to create internal tension through the arm and into the shoulder, improving connection and stability.
• Non-working hand (optional): squeeze a second ball to create tension on the other side for more full-body control and less twisting.
Move slow, keep it honest, and aim for control through range - not the biggest circle.
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