Wall Ys can be an incredible exercise for overhead athletes for properly tracking the scapular (shoulder blade) and upwardly rotating it along the rib cage as the arm elevates. I’ve written about this before using Weighted Wall Ys.
However, this exercise can also be butchered in more ways than one, especially with athletes that have poor scapular control to begin with!
The addition of a Caster Wheel is a simple fix to enhance scapular motor control without manipulating the entire movement, because this movement is actually quite effective.
We picked up a few at our local hardware store, but you can find them online for cheap as well! It really enhances the pattern and engages the scapular stabilizing musculature!
By pressing into the caster wheel and applying pressure to this device, allows the Serratus Anterior to engage, helping to stabilize and control the scapular and therefore the entire movement.
Wheel Wall Y’s
Sets & Reps
We usually perform 2-3 sets of 8-10 reps. This movement can be used as a pre-throwing exercise, post throwing recovery movement AND/OR within an athlete’s workout program coupled with another exercise. Give it a try!
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