How To Build Elite Posterior Scap Tilt👇
✅ Upper T Spine Extension
✅ Arm Side T Spine Rotation
✅ Sufficient Pec Major/Minor Length
✅ Sufficient Biceps Length
✅ Elite Low Trap Strength
✅ Elite Serratus Anterior Strength
When looking at layback in a pitcher, it’s important to understand that it is built from 3 primary components:
1️⃣ Thoracic Spine Extension
2️⃣ Posterior Scapular Tilt
3️⃣ Glenohumeral (Shoulder) External Rotation
This posterior tilt helps dictate the starting position for shoulder external rotation, which is why we often describe it as the foundation of layback.
🔥 We want to maximize all 3 components not only for arm health, but also to load all 3 “springs” for energy transfer into the baseball.
Here’s what contributes to clean posterior scap tilt:
⚾ Upper T Spine Extension
Brings the upper ribs backwards, into a more favorable position relative to the ribs below it, creating less of a forward slope and a better foundation for posterior tilt.
⚾ Arm Side T Spine Rotation
Also helps bring the upper ribs back, encouraging posterior tilt.
⚾ Pec Major & Pec Minor Length
Restrictions in either muscle can pull the scapula into a more anteriorly tipped and forward position.
⚾ Biceps Length
Both heads of the biceps attach to the scapula and can contribute to anterior tipping when excessively restricted.
⚾ Elite Low Trap Strength
The lower trap plays a major role in posteriorly tilting the scapula.
⚾ Elite Serratus Anterior Strength
Works alongside the lower trap to help create and maintain posterior tilt.
Elite layback isn’t just about stretching into more external rotation.
It’s about creating the right foundation for the shoulder to move efficiently