Stronger Shoulders: Replace Your YTWL with the LYTP Circuit

You may have heard of the Y-T-W-L circuit, which develops scapular stability by strengthening the shoulders and upper back. Scapular stability is of the utmost importance for overhead throwing athletes like pitchers. Talk to someone with healthy shoulders, and they probably have been using the YTWL.

Yet despite it’s popularity, the YTWL circuit is often done improperly, and actually contains some movement patterns that aren’t useful: specifically, the W.

My shoulder routine has consisted of the YTWL for a few years, coupled with an additional standing shoulder/rotator cuff circuit. However, for the YTWL, it is time for a upgrade, and that is why I have made the switch to the YTLP.

A Better Way

My friend Nick Tumminello at Performance University has been evaluating the YTWL for a while now, and has done a series of videos on how to perform his newly developed L-Y-T-P circuit perfectly, many of which are featured below.

Nick has made a lot of changes to the circuit, which I am going to highlight in this article. The biggest is a call to eliminate the W pattern, which he swaps for the (P)ivot Prone. Rest assured, adopting the new circuit is going to give you stronger shoulders and more scapular stability than you’ve ever had before, even if you’ve already been doing the YTWL.

Before you get going…

Go in Order

The order in which you perform these exercises matters! LYTP is ideal because it progresses from most difficult to least difficult, thus allowing you to face the hardest exercises when you are fresh.

Choose Your Posture

You can perform this circuit a few different ways:

laying prone on a flat bench, training table or the floor
standing with knees bent and a flat back (as if doing an RDL)
with knees bent and stomach on a stability ball
standing with your back bent to 45° (this is good as a way to work the same muscles on a new angle).
prone on an incline bench, at any angle up to 45°. (Again, to alter work angle)

Gimme a L

The L is the first exercise. To perform, lay prone with arms hanging down. Pinch your blades together as you pull your arms straight back, keeping your elbows at 90°. Then externally rotate them back to finish. Lower them in the reverse sequence.

Gimme a Y

The Y is next. Rather than rehash, watch the video below for full instructions:

Gimme a T

Third in line is the T. Again, we have a good video to explain:

Gimme a P

And we will end with the pivot prone, which represents our P. As Nick explains in the following video, the pivot prone reinforces a developmental movement pattern that we are all born with.

What’s That Spell?

LYTP! Well maybe it’s not that exciting, and it’s certainly doesn’t spell anything, but it will do wonders for your shoulders and scapular stability.

As a pitcher, I usually perform these with 2-4 lbs, for 2-3 sets of 12-15 reps, 2-3 times per week. Each rep is done with a 1-3 second pause at the top. If you’re a beginner, start without weight, get a good pause at the top, and then progress with weight as strength increases.

I can remember doing these without weight for 20-25 minutes a day a few years ago, trying to correct for a condition called SICK scapula. I got stronger in a hurry, and have had healthy shoulders since. The LYTP is a great circuit to get that bullet-proof rotator cuff.

Want Another Easy Way to Improve Your Shoulders? Use a Band

Bands are one of my favorite exercise tools that I use on a daily basis with clients in my facility. It’s versatile and durable and can used in tons of exercise variations. When the YTWL gets boring, try these great exercises:

My Favorite Band: The Theraband CLX

As a heads up, I do get a commission if you buy from one of the links here. But, don’t let that change anything. I use these every day with our clients at Warbird Academy and they’re awesome products, which is why we use them and I think you should too.

Theraband CLX (affiliate link) is versatile, durable, lightweight and can roll up to fit in the back pocket. It’s latex-free, which is also a plus for those with allergies. I recommend the GREEN resistance for anyone starting out.

You can use them for much more than just the shoulder strengthening exercises I’ll show you below, such as this Monster Walk variation, which is great for helping to prevent ACL injuries by strengthening the lateral hips.

Where to Get One

You CAN do these exercises with a regular ribbon Theraband or equivalent, but they’re not as easy.

I recommend grabbing a Theraband CLX single for yourself (about $10). They’re durable and versatile.

Rotator Cuff Exercise #1: The No Money

Rotator Cuff Exercise #2: Pull Apart T

Rotator Cuff Exercise #3: Sword Pull

Rotator Cuff Exercise #4: External Rotation

Sets and Reps

For the sake of simplicity and motivation, I recommend the following:

8 minutes per day
For all four exercises, perform one one-minute timed sets
- Focus on going slow, and in one minute between 12-15 reps will be performed. Don’t count, just use the timer and go SLOW.
Repeat the whole circuit of exercises twice
Shoot for 3-5 workouts per week
Perform one set as a warmup before all practices, and one set after as a recovery/cool-down session

And if you need a band, grab a Theraband CLX here.

Work Hard, Get Strong, Feel Better.

Whether it’s the LYTP, YTWL or some of these great band exercises, do SOMETHING and you’ll be feeling and moving better in no time.

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