YMCA on stability ball

Level

Intermediate

Muscle Groups

• Rotator cuff
• Posterior deltoid muscles

Planes of Motion

• Sagittal plane
• Frontal plane
• Transverse plane

Outer Unit

Necessary Material

• Dumbbells
• Bench

Progression Material

• Stability ball

Objective

This exercise develops rotator cuff strength in combination with scapulothoracic stability.

The YMCA is a combination of four exercises.

Starting Position

Lie facedown on a stability ball or a bench with the top part about 30° inclined.

Extend your arms in front of you forming the letter Y. The thumbs point upward so the shoulder is externally rotated.

Execution

Lower the arms until almost perpendicular to the floor. Lift the arms back up by squeezing the shoulder blades together. Repeat this first exercise for the prescribed number of repetitions.

Extend your arms next to you forming the letter T. The thumbs point upward. Lower the arms until almost perpendicular to the floor. Lift the arms back up by retracting the shoulder blades. Repeat this exercise for the prescribed number of repetitions.

Perform a row with the elbows out to the side. When the upper arms are parallel to the floor, hold this position and lift the hands by externally rotating the shoulders. Repeat this exercise for the prescribed number of repetitions.

Lift the arms to form the letter W. The upper arm forms a 45° angle with the torso. Lower the arms until almost perpendicular to the floor, and repeat for the prescribed number of repetitions.

Coaching Keys

Start with 8 repetitions for each exercise. Every week you can add 2 repetitions to each exercise. When you reach 16 repetitions for each exercise, progress to lifting light weights.

Focus on scapula retraction when lifting the arms. Efficiently strengthening the rotator cuff depends on scapular control.