If you’ve been attending classes within the past month or so, you may have noticed the coaches focusing on specific muscles during the warm-ups, the rhomboids. You may have gone through new drills, or new variations on old drills, in trying to target those specific muscles especially on days where we bench press or have an overhead lift.
As defined by wisegeek.com:
The rhomboid muscle is a skeletal muscle located in the upper back and connects the spine with the scapula, or shoulder blade. The rhomboid muscle is so named due to its rhomboid, or diamond-like, shape. There are two types of rhomboid muscle, the rhomboid major and rhomboid minor, which contract and relax to move the shoulder blades.
Rhomboids are important postural muscles in the mid/upper back that squeeze the shoulder blades together and provide stability for the shoulder complex. They are especially important in stabilizing the shoulders in an overhead lift, like a snatch or overhead squat. When the rhomboids aren’t turned on, it’s easy for the shoulders to round forward thereby placing more stress on our elbows and wrists to keep the bar from falling forward.
Outside of the gym, when people sit at a desk for prolonged periods of time, the rhomboids tend to weaken as the shoulders round forward. Is this you??? Have you noticed your posture makes you look like the Hunchback of Notre Dame? Funny as it may be, it’s also terrible for your lifts and for you, in general.
So, relax the traps, lift that chest, tighten up your abdominals, and pull your shoulder blades back. When you get to the gym, remain conscious of the rhomboids when we do our warm up with band pull-aparts, ring rows, push ups, or the like. It’s a use it or lose it muscle which weakens with disuse. So don’t lose it!
Dead Lift 1 x 5
Then, for time: