Hey guys, I get a shooting pain during lateral raises in my left shoulder. I don’t have this issue with any other exercises (bench, front raise, chins, rows, external rotations). What do you think could be the problem?
A question about cardiovascular rowing…
Although it was slightly panned in Superior Circuit, Part I, does cardio rowing have a place in postural improvement? College rowers have enviable upper backs to the untrained eye, but I wonder how much of their development is due to work on the ergs, and if their postures are truly healthy (for the upper body at least.)
How would you characterize rowing on off days - would you say it is helpful to the average lifter with caveman posture, has only a minimal impact, or does it create a whole new set of problems? Gentlemen, thanks for your great work here!
[quote]eastierock wrote:
I had reconstructive shoulder surgery about 8 years ago. Knowing you cannot give an assessment over the internet about specifics, are there any exercises one should absolutely stay away from after having this type of surgery. [/quote]
Eight years is a long time, so I’m hesitant to generalize too much. I will say that you’d be wise to do a ton of scapular stability and rotator cuff work, though. Maintain your flexibility, and watch out for barbell upright rows and excessive use of the 90/90 (at-risk) position and loads of benching. All in all, just listen to your body!
[quote]wufwugy wrote:
a few questions about shoulder injury prevention…
what rotator cuff exercise do you find provides the most bang for buck?[/quote]
Tough to say. I like to use some PNF-based patterns that integrate the entire kinetic chain with external rotation, scapular retraction, and horizontal abduction (think of unsheathing a sword), but there’s a ton of stuff that has a lot of merit.
[quote]
would a muscle snatch with locked elbows through entire ROM be beneficial?[/quote]
Uh, you can’t do a muscle snatch with the elbows extended/locked. You’d just be doing a barbell front raise.
Anything’s possible, but I don’t recommend it. The exceptions aren’t the norm, and what is possible is not always optimal. Besides, who said that these had to be “isolation” movements? See my example above.
[quote]
does the snatch grip deadlift involve external rotation?[/quote]
The external rotators are activated anytime that you hold a weight at arm’s length; they’re just firing isometrically to stabilize the joint. Carrying a suitcase, typing, and digging in your pocket are all examples, in fact.
The exercise pool for external rotation isn’t nearly as broad as it is for internal rotation. You’d need a ton of volume on a few exercises to account for all the pressing and pull-ups you do - not to mention slumping over a keyboard all day.
Tough to say, especially with the info you’ve given. Could be a nerve entrapment/impingement, up to a cervical disc issue. Shooting pain is not normal, so please get it checked out.
Stay strong
MR
[quote]nArKeD wrote:
Hey guys, I get a shooting pain during lateral raises in my left shoulder. I don’t have this issue with any other exercises (bench, front raise, chins, rows, external rotations). What do you think could be the problem?[/quote]
I, personally, think rowing can be used as a solid means of developing the upper back.
That being said, McGill often discusses the prevlance of disc issues with rowers due to the constant spinal flexion they use. If you are going to row, make sure to maintain a neutral spine. It doesn’t make any sense to fix one part of your posture and go back on another (or even injure yourself!)
Stay strong
MR
[quote]HoratioSandoval wrote:
A question about cardiovascular rowing…
Although it was slightly panned in Superior Circuit, Part I, does cardio rowing have a place in postural improvement? College rowers have enviable upper backs to the untrained eye, but I wonder how much of their development is due to work on the ergs, and if their postures are truly healthy (for the upper body at least.)
How would you characterize rowing on off days - would you say it is helpful to the average lifter with caveman posture, has only a minimal impact, or does it create a whole new set of problems? Gentlemen, thanks for your great work here![/quote]
Ok all, I think our 48 hours here is about up. I want to thank all of you who posted questions to us, and hopefully we were able to help you out!
Stay strong
MR
[quote]nArKeD wrote:
Hey guys, I get a shooting pain during lateral raises in my left shoulder. I don’t have this issue with any other exercises (bench, front raise, chins, rows, external rotations). What do you think could be the problem?[/quote]
Probably just a case of primary external impingement. Lay off the overhead stuff for a bit and stick to decline DB presses and floor presses for your horizontal pushing work. Do plenty of horizontal pulling, prone mid and lower trap raises, and external rotations. Stretch your pecs, lats, and anterior delts. Ice after activity, and get ART if you have access. Email me if you don’t see improvements in a few weeks.
[quote]HoratioSandoval wrote:
A question about cardiovascular rowing…
Although it was slightly panned in Superior Circuit, Part I, does cardio rowing have a place in postural improvement? College rowers have enviable upper backs to the untrained eye, but I wonder how much of their development is due to work on the ergs, and if their postures are truly healthy (for the upper body at least.)
How would you characterize rowing on off days - would you say it is helpful to the average lifter with caveman posture, has only a minimal impact, or does it create a whole new set of problems? Gentlemen, thanks for your great work here![/quote]
I think it’s a very good idea provided that it’s done properly. In other words, the trainee should avoid lumbar flexion and rowing with concurrent scapular elevation. Essentially, you should look to take the hip flexors and upper traps out of the movement as much as possible.
Great for interval training!
you guys rock! thank you for your time and expertise!
Eric, does laying off the overhead stuff include overhead pulilng?
E.C and M.R,
What type of exercises and routines would you perscribe for a strongman competitior?
Thanks in advance
Will42
[quote]nArKeD wrote:
Eric, does laying off the overhead stuff include overhead pulilng?[/quote]
Yes; horizontal pulling will do you more good now, anyway. That said, the vertical pulling can be reintroduced to programming sooner than overhead pressing because traction of the humerus is much less traumatic than approximation.
[quote]Will42 wrote:
E.C and M.R,
What type of exercises and routines would you perscribe for a strongman competitior?
Thanks in advance
Will42[/quote]
Admittedly, I don’t train any Strongmen competitors, but I am good friends with two (John Sullivan and Brad Cardoza) who have had a ton of success. I’ve trained with them, and we’re always talking shop, so I can share some second-hand information as well as some observational stuff. Keep in mind that I’m a firm believer that it’s not only what you do, but how you do it, when you do it, and in what volume and frequency you do it. In other words, exercise selection is only one piece of the puzzle; where I can be of the most help is in manipulating acute program variables over the long-term, and in assessing musculoskeletal weaknesses.
It’s my understanding that the best of the best are doing a lot more event training and not nearly as much in the gym. Gym strength just doesn’t always carry over to the “less-accomodating” implements. The initial pull on a stone is a lot different than just deadlifting a barbell. Anyway, all of these guys are training events a minimum of once a week, and often more. Usually, the exercise selection is governed by what events are being used in the upcoming competition.
Some other random thoughts…
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There’s very little horizontal pressing, with much more emphasis on overhead pressing. From a prehab standpoint, some rotator cuff work would obviously be a good idea to maintain shoulder health in light of all this overhead work.
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Olympic lifts are pretty commonplace in their training.
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On the whole, there’s just a lot of training economy going on. Squats, DL variations, O-lifts, lunges, rows, presses…you get the picture. Prehab stuff just complements it all.
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There’s a pretty good emphasis on single-leg support work like lunges, split squats, and step-ups. It makes sense; they’re not always stationary with both feet on the ground, so they obviously require more frontal plane stability than, say, a powerlifter or bodybuilder.
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They’re crazy explosive. Don’t be lulled into thinking that it’s just brute strength; the best are ridiculously fast, too.
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There’s plenty of variety in the grip work they do, although some don’t do any unless it’s a glaring weakness.
As Mike said, we’re going to wrap this up. Thanks to everyone for your questions; it’s always nice to talk shop with the forum crew. Hopefully, you all got something out of this.
Train hard!
EC