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New article - Smart Shoulders by drewsky

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James
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2008/05/21 20:46:35 (permalink)
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New article - Smart Shoulders by drewsky

Another sensible article by Drew:
Smart Shoulders

Also linked to in the Exercise & Training section of the Articles tab at the top

Any points for discussion please use this topic
#1

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    BARBUDA
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    RE: New article - Smart Shoulders by drewsky 2008/05/21 22:17:09 (permalink)
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    Brilliant stuff!

    Drew are you also a qualified physio, chiro or other specialist specialising in biomechanic function?

    Tom

    #2
    Drew Price
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    RE: New article - Smart Shoulders by drewsky 2008/05/21 22:36:58 (permalink)
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    Thanks for that mate.

    No, but I do work with them in clinic here: www.hfs.uk.net

    It's an incredibly interesting collection of subjects and areas, I love it.

    post edited by drewsky - 2008/05/21 22:42:30
    #3
    cu3ed
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    RE: New article - Smart Shoulders by drewsky 2008/05/21 23:06:50 (permalink)
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    Great read, having done alittle damage to the rotator cuff, helps give an insight what ive done wrong in the past!

    I like the term "pre-hab", this could have saved me over 2 months of resting/ recovery at the start of the year!
    post edited by cu3ed - 2008/05/21 23:07:33
    #4
    ElfinTan
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    RE: New article - Smart Shoulders by drewsky 2008/05/21 23:16:39 (permalink)
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    Mr Drew....you are a Star! I'm printing this off and handing it out at the gym....maybe....just maybe the lads will start to listen instead of coming to me MONTHS after having shoulder problems and expecting me to 'fix' them in a 30 minute treatment...for my next trick I shall walk on water!
    #5
    Drew Price
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    RE: New article - Smart Shoulders by drewsky 2008/05/21 23:28:21 (permalink)
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    Cheers folks.

    Elfin - good luck. No one ever does prehab IME - good for all the physios out there though!

    #6
    trixta
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    RE: New article - Smart Shoulders by drewsky 2008/05/23 16:06:22 (permalink)
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    quality article.just at the right time for me as well.
    #7
    fun meter
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    RE: New article - Smart Shoulders by drewsky 2008/05/23 16:42:43 (permalink)
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    Good article.

    Nice to know Im doing quite a lot of the prehab work already. Need to start doing my research into hips/knees/lower back etc... to add to things.

    Just a quick question though, would it be a good idea to split the prehab work across each of my workouts, so 3-4 times a week do a few exercises at the end?
    For example, lower traps and scapular work after back, RC exercises and DB Cleans after chest/shoulders, and flexability / ROM after Legs?

    Thanks in advance
    post edited by fun meter - 2008/05/23 16:44:46
    #8
    dirtyvest
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    RE: New article - Smart Shoulders by drewsky 2008/05/23 17:12:10 (permalink)
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    Just to clarify. Traps reverse row: one should be, in essence, facing the ground, reaching behind them for the bar??

    Limits, like fear, are often just an illusion: MJ 12/9/09
    My journal
    #9
    WeeMuscle
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    RE: New article - Smart Shoulders by drewsky 2008/05/23 23:03:34 (permalink)
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    Awsome read Drewsky!

    You say the snatch/overhead squat proves useful in one way due the isometric contraction of the shoulders. Would handstands also yield the same benefits? Or would it differ due to the big difference in width of grip?

    For me practicing handstands has helped in one way with core stability because the whole body has to be tense to keep steady and straight.


    #10
    Drew Price
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    RE: New article - Smart Shoulders by drewsky 2008/05/28 20:46:59 (permalink)
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    Sorry folks I have been away for a bit

    ORIGINAL: fun meter
    Just a quick question though, would it be a good idea to split the prehab work across each of my workouts, so 3-4 times a week do a few exercises at the end?
    For example, lower traps and scapular work after back, RC exercises and DB Cleans after chest/shoulders, and flexability / ROM after Legs?


    Absolutely, the best thing to do is just get it done the easiest way for you, it is more important that you actually DO IT than abiding by some optimum prescription. Aim to do all of the movements each week. Some can be done at home. It's probably better tyo do a few reps more often than a big session all at once so maybe do the easy stuff wall slides, figure 8 etc etc as part of the warmup and the external rotations, serratus pushusps and rows as a cool down.

    As I say do a few reps of each - no need to really hammer then as it's more about switching the muscles on rather than annihilating them

    Things that you may wish to heavier on like overhead squats or serratus presses you would put in say at the beginning of a shoulder day.

    Either way don;t do to much, just remind the muscle how to fire and be caincious of what you are traing the next day, there's no point really blasting a set of small muscles tabalising the shoulder if you have heavy bech planned for the next day.

    Do them all a little bit and often and range of motion and soft tissue work when you remember - just try and get it in there.
    #11
    Drew Price
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    RE: New article - Smart Shoulders by drewsky 2008/05/28 20:48:29 (permalink)
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    ORIGINAL: fun meter

    Need to start doing my research into hips/knees/lower back etc... to add to things.

    I might follow up with a little one on hips and backs but again that's like half a library's worth of writing to get it right!
    #12
    Drew Price
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    RE: New article - Smart Shoulders by drewsky 2008/05/28 20:52:56 (permalink)
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    ORIGINAL: dirtyvest
    Just to clarify. Traps reverse row: one should be, in essence, facing the ground, reaching behind them for the bar??


    No you would hang off the bar like this

    http://www.muscleandstrength.com/watermark.php?src=images/exercises/02back-traps/16smithbodyweightrow1.jpg

    and with your shoulders nicely 'down' away from your ears just move your chest up to the bar the few inches you can move, moving your torso up and down at the shoulders and NOT bending at the arms
    #13
    Drew Price
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    RE: New article - Smart Shoulders by drewsky 2008/05/28 20:57:50 (permalink)
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    ORIGINAL: WeeMuscle
    You say the snatch/overhead squat proves useful in one way due the isometric contraction of the shoulders. Would handstands also yield the same benefits? Or would it differ due to the big difference in width of grip?

    For me practicing handstands has helped in one way with core stability because the whole body has to be tense to keep steady and straight.

    Yep handstands would help if you have the ability to do them properly, the bar is useful as it allows for different grip widths and also different loads.

    There's a couple of thoser things to consider as well though: with handstands there is a tendency to arch the back a lot, with the overhead squat the range of motion comes more from the shoulders whilst they're stabilising the load, as well a lot of the 'correction' of balance in the handstand comes in at the lower back and leg, whereas there's more emphasis thrown onto the shoulders in the OH squat.

    My advice: do both.

    #14
    WeeMuscle
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    RE: New article - Smart Shoulders by drewsky 2008/05/29 19:17:10 (permalink)
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    Thanks Drewsky

    I have had a lot of practice and have a little background in gymnastics and coaching it so know what I should and shouldnt be doing. Body is very straight and any corrections in my shape come from my shoulders or hands. Body Stays ridgid throughout. Sometimes practice shrugs in handstand which are good aswell, like the serratus push ups.

    I do Enjoy the OH squat at a low weight because i like the stretch it gives my shoulders and legs so ill definately keep it in



    #15
    Drew Price
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    RE: New article - Smart Shoulders by drewsky 2008/05/29 19:56:12 (permalink)
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    Good stuff, sounds like you have it well covered!

    Try them heavy as well though if you're good for it - if just to make people think 'WFT!'. Though it is a brilliant strength movement, I only train for the stares myself!
    #16
    BARBUDA
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    RE: New article - Smart Shoulders by drewsky 2008/05/29 21:06:59 (permalink)
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    Drew why do you suggest its better to snatch the weight into place for a overhead squat rather than use a snatch grip jerk/press to get it into place?

    Is it just to do with getting it in a more natural position?

    Cheers

    Tom
    #17
    fun meter
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    RE: New article - Smart Shoulders by drewsky 2008/06/01 14:41:49 (permalink)
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    Cheers for getting back to me Drew. Will put a few of those extra things into the beginning / end of my workouts, keeping it controlled (and light weight). My routine is a Push/Pull/Legs, so I get plenty of rest (partly why I dont mind spending 10minutes more doing this work). Going to put in OH Squats as well, will take some time to get the technique right (and my balance).

    Will keep an eye out if you do one on Back/Hips. Cheers
    #18
    makaveli2k4
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    RE: New article - Smart Shoulders by drewsky 2008/06/02 02:06:35 (permalink)
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    ignore my post!
    post edited by makaveli2k4 - 2008/06/02 02:08:07
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