Upright Row VS Lateral Raise

Training
8

[quote]shorty_blitz wrote:
CT, could you give us a brief outline of the kind of shoulder raise exercises you give your olympic lifter.

Thanks in advance and sorry for the hijack![/quote]

Keep in mind that this is to target his specific problem which is a lack of shoulder stability which hurts him in the jerk. This is due to a combination of very long arms and great shoulder mobility.

My goal is to thoroughly fatigue the delts THEN do an unstable pressing movement (push ups on rings). By having the delts fatigued, he must work extra hard to stabilize.

  1. Incline DB lateral complex:
    seated on an incline bench (low incline)
    10 lateral raise back against bench
    10 lateral raises seated (torsol perpencidular to floor)
    10 partial lateral raises back against bench

3 sets

  1. Incline front DB raises
    Same as above but with front raises

3 sets

  1. Full front raises (bringing the DB overhead in a front raise motion) with slow eccentric (4-5 seconds)
    4 x 8-10 reps

  2. Ring push ups
    4 x max reps