In 8 weeks to Monster Shoulders, there is an exercise called “YTWL”.
and the instruction is this:
Sets: 2
Reps: 8-12
Rest: 0 seconds between variations
Note: Pause for 1 second at contraction
so i should start with the db hanging, and raised to the “Y” position, and change it to “T”, then “W” & “L”, then let it drop down to the “hang position”. that’s one rep, right?
I wouldn’t worry too much about the start, just make sure you go directly from the “L” to the “Y”.
Be sure to start out light. I did that program a while ago and although it didn’t make my shoulders “huge”, it did help me work out some shoulder issues and add some strength.
Enjoy!
this is the bread-and-butter shoulder prehab/stabilization exercise. It’s pretty tough even though the muscles you’re working are so small. good luck.
should i go from hanging the db and raised them to one of the “Y/T/W/L” position, and repeat them for reps, then do them for another position?
e.g. hang => Y position (8reps),
then hang => T position (8reps),
then hang => W position (8reps),
then hang => L position (8reps)?
That’s not my understanding of the way to do them.
When I did them, I was seated face downward on an incline bench. The weights hanging down, then begin by going to the Y position, move to the T position, move to the W position, move to the L position and relax the DB’s to the hanging position. That’s 1 Rep.
Try to hold each position momentarily before progressing.
Use light weights to start until you feel comfortable with the movement and if you feel pain, stop immediately and check your form with no weight.
I found this good for my shoulders. I’m not sure if this is exactly what your program describes, but I’m sure it’ll suffice.
Hope this helps.
I think there are pictures and description of this at elitefts.com in the exercise index
from EliteFTS.com:
The YTWL Complex
The YTWL Exercise: 3 sets x 8 reps of each, 2 second pause at the top of each rep, 0 seconds rest
YTWLs are a shoulder stability exercise I was first exposed to by Mark Verstegen of Athlete’s Performance.
Lie facedown on a bench and perform each exercise for 8 reps non-stop, then proceed immediately to the next exercise:
Y: Raise the dumbbells up in front of you so that they end up in a Y shape in front of the torso.
T: Raise the dumbbells out so they’re perpendicular to the torso (creating a T-shape)
W: Bend the arms to 90 degrees and raise and lower the dumbbells in line with the torso.
L: Holding the top of the W contraction, rotate your forearms down so your fists point toward the floor. Keeping your elbows perfectly still, externally rotate the dumbbells back to the W position.
that’s why i guess it’s done in the format i describe before…raise the db for each position for several reps before change it to another position…
[quote]Monster Wong wrote:
from EliteFTS.com:
The YTWL Complex
The YTWL Exercise: 3 sets x 8 reps of each, 2 second pause at the top of each rep, 0 seconds rest
YTWLs are a shoulder stability exercise I was first exposed to by Mark Verstegen of Athlete’s Performance.
Lie facedown on a bench and perform each exercise for 8 reps non-stop, then proceed immediately to the next exercise:
Y: Raise the dumbbells up in front of you so that they end up in a Y shape in front of the torso.
T: Raise the dumbbells out so they’re perpendicular to the torso (creating a T-shape)
W: Bend the arms to 90 degrees and raise and lower the dumbbells in line with the torso.
L: Holding the top of the W contraction, rotate your forearms down so your fists point toward the floor. Keeping your elbows perfectly still, externally rotate the dumbbells back to the W position.
that’s why i guess it’s done in the format i describe before…raise the db for each position for several reps before change it to another position…[/quote]
This is the description of one (1) rep. The whole thing is one (1) rep. It is not done as a piece part exercise. If it was, it would be the Y, followed by the T, followed by the W and then finished with the L.
Hope that helps.
OK, apparently I was wrong (go figure that it would happen twice in a lifetime!).
Anyway, I found this response on the article thread, either 4th or 5th page.
So if I’m understanding this correctly then you do drop into the hang after each rep of the “Y”, “T” & “W”, but not for the “L”. It also seems that you do a set of the one variation, then move to the next without a break.
Is anyone reading this differently? I was doingit like Disc Hoss and moving from one letter to the next. Although I was doing it wrong, let me tell you it seemed to work well!
[quote]Disc Hoss wrote:
AC,
Thanks for the clarification. I was doing them one into the next without the negative motion. Did them as more of an elaborate single motion than a series of exercises.
Best,
DH
Alwyn Cosgrove wrote:
kayoneill wrote:
My question is for Alwyn. While you’ve given a hint of explanation in a previous response, it would be most helpful for a descriptive explanation of the YTWL move. First, are those for separate movements, or are they phases of one giant exercise? It’s also not real clear how the individual parts are done.
(Alwyn’s response to kayoneill)
Think of it as a set of Y raises
A set of T raises (reverse flies)
A set of W raises and a set of
L (external rotations) raises.
AC
http://www.alwyncosgrove.com
[/quote]
Wrong again.
I start out from the hang position. Move to the L part I and then part II.
Push out to the Y position, return to the T position, then fold to the W position (this is actually identitical to L part II). Then you drop to L part I.
And this is one rep.
I don’t return to hang but go back to part II instead and this is how I start the second rep.
Hope this helps.