Post by Rodney Rochester on Nov 12, 2005 9:16:27 GMT -5
This is one strategy that will help reduse your risk of shoulder/rotator
cuff injury.
You should always hold your head in the nuetral position when
performing exercises for the external rotators.
You should start with the non-dominate arm first. Whatever the reps
are when finished with the non-dominate arm do the same for the
dominate arm and as the non dominate arm becomes stronger
you will be able to increase the work load on the stronger
(dominate arm). Rotate these exercises every six weeks. After
12 weeks you can do only one exercise (if you choose) instead of the
three outlined later and still use the six week rotation.
Start with at least two exercises for three sets each, perform at
least six reps per set for the external rotators and, in many cases,
up to twenty reps per set. The basic goal to be certain that the
muscles are loaded for at least fourty seconds but for no more
than seventy seconds.
Stretch the chest and lets between sets to increase full range of
motion. Make the muscles work thruogh a full range of motion --
there's no point in this work if this/these are limited range of
motion(s). Pay particular attention to lowering the resistance
completlely in the stretch position.
The external rotators respond best from slow to medium speeds
of contration. Two to five seconds for each concentric and eccentric
contraction and stretch. Continuous, smooth movement throughout
the entire range of motion. DO NOT BOUNCE OR JERK through
these exercises.
EXERCISES:
Snatch - Clean & Press:
(Slow throughout) -- Pull-up from the thighs to the bottom of the
chest (keeping the bar close to the body and grip the bar so that
when you have it at your chest your palms are down and in line
with the front of you biceps) pause momentarily then in this position,
rotate the arms outward until the forearms are perpendicular
to the ground. Then finish the movement by pressing the bar over-
head. Then lower the bar in the pressing style (with arms finishing
paralell to the floor) then lowering in a rotary fashion to the chest
and then lower to the thighs. This will not require a lot of weight at
first while you work on your techinque.
External Rotation:
Hold dumbell upright like in a pressing movement with top of elbow
just below the shoulder joint. Position arm at 90 degree angle and
put the foot farthest slightly foward for balance (or if doing both
bells at the same time put feet shoulder width apart and bend
slightly foward at the hips). Lower the weight by rotating only the
shoulder joint and get a full stretch all the way until the palm faces
the floor. Concentrate on pulling the hand back (and not up) as
far as your shoulder joint will allow and repeat. If you have access
to a shoulderhorn use it if not you can still use dumbbells or for
variety you can use cables.
Sideways External Rotations:
Use the same arm angles and techinques and also range of motions
as regular rotations but the arm is turned to the front of the body
at a 90 degree angle. Do not round your shoulders and be sure to
push yopur chest out firmly.
cuff injury.
You should always hold your head in the nuetral position when
performing exercises for the external rotators.
You should start with the non-dominate arm first. Whatever the reps
are when finished with the non-dominate arm do the same for the
dominate arm and as the non dominate arm becomes stronger
you will be able to increase the work load on the stronger
(dominate arm). Rotate these exercises every six weeks. After
12 weeks you can do only one exercise (if you choose) instead of the
three outlined later and still use the six week rotation.
Start with at least two exercises for three sets each, perform at
least six reps per set for the external rotators and, in many cases,
up to twenty reps per set. The basic goal to be certain that the
muscles are loaded for at least fourty seconds but for no more
than seventy seconds.
Stretch the chest and lets between sets to increase full range of
motion. Make the muscles work thruogh a full range of motion --
there's no point in this work if this/these are limited range of
motion(s). Pay particular attention to lowering the resistance
completlely in the stretch position.
The external rotators respond best from slow to medium speeds
of contration. Two to five seconds for each concentric and eccentric
contraction and stretch. Continuous, smooth movement throughout
the entire range of motion. DO NOT BOUNCE OR JERK through
these exercises.
EXERCISES:
Snatch - Clean & Press:
(Slow throughout) -- Pull-up from the thighs to the bottom of the
chest (keeping the bar close to the body and grip the bar so that
when you have it at your chest your palms are down and in line
with the front of you biceps) pause momentarily then in this position,
rotate the arms outward until the forearms are perpendicular
to the ground. Then finish the movement by pressing the bar over-
head. Then lower the bar in the pressing style (with arms finishing
paralell to the floor) then lowering in a rotary fashion to the chest
and then lower to the thighs. This will not require a lot of weight at
first while you work on your techinque.
External Rotation:
Hold dumbell upright like in a pressing movement with top of elbow
just below the shoulder joint. Position arm at 90 degree angle and
put the foot farthest slightly foward for balance (or if doing both
bells at the same time put feet shoulder width apart and bend
slightly foward at the hips). Lower the weight by rotating only the
shoulder joint and get a full stretch all the way until the palm faces
the floor. Concentrate on pulling the hand back (and not up) as
far as your shoulder joint will allow and repeat. If you have access
to a shoulderhorn use it if not you can still use dumbbells or for
variety you can use cables.
Sideways External Rotations:
Use the same arm angles and techinques and also range of motions
as regular rotations but the arm is turned to the front of the body
at a 90 degree angle. Do not round your shoulders and be sure to
push yopur chest out firmly.
