I wanted to share an exercise I have been incorporating into my programs lately to develop posterior shoulder strength, endurance, and overhead stability. I call it the ER Press as it combines shoulder external rotation in an abducted position with an overhead press. When performed with exercise tubing, it provides an anterior force that the posterior musculature must resist during the movement. The key is to resist the pull of the band while you press overhead.
I use this drill a lot with my baseball players and overhead athletes. I think it’s a great drill that hits many of the areas that I focus on when training a strong posterior chain of the trunk and arm.
It’s also becoming a favorite of my Crossfit and olympic lifting athletes, who are reporting that they feel more comfortable overhead and have more stability with their snatches and overhead squats.
There are numerous progressions that can be performed by simply changing the position the athlete is in, including tall kneeling, half kneel, and split squat stances. You can also perform some rhythmic stabilizations at the top range of motion once to increase the challenge.