What are good exercises for the external rotators as I need something to do in my workouts. I did them no favours as I was obsessed with bench press for ages to the detriment of back/shoulder exercises and I do want to make sure they are healthy as I get aching sometimes.
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Good exercises for the external rotators??
- Thread starter andyroid20
- Start date
Here's a good article:
T-Nation.com | Cracking the Rotator Cuff Conundrum
Now keep this in mind: for some reason, a lot of people tend to think the rotator cuff is the holy grail of shoulder health, but if the scapula is out of position, that will screw with the rotator cuff. So if your scapula is the real cause, training the RC will be like cutting weed, it will just grow back. I'm not saying not to train them, but it's a good thing to be aware of.
T-Nation.com | Push-Ups, Face Pulls, and Shrugs
here's an article more focused on the scapula.
T-Nation.com | Cracking the Rotator Cuff Conundrum
Now keep this in mind: for some reason, a lot of people tend to think the rotator cuff is the holy grail of shoulder health, but if the scapula is out of position, that will screw with the rotator cuff. So if your scapula is the real cause, training the RC will be like cutting weed, it will just grow back. I'm not saying not to train them, but it's a good thing to be aware of.
T-Nation.com | Push-Ups, Face Pulls, and Shrugs
here's an article more focused on the scapula.
Yeah, I see what you mean. I tried (without weights) the motion of an overhead shrug and also hands together push ups with feet raised and there is a significant clicking and even grinding with the push ups so I definitely need to get this sorted as it seems its more of a problem than I realised. I'm just wondering how to incorporate the exercises into my routine which is basically a 5x5 program.
I have no way of performing a face pull though so I am a little stumped with that.
I have no way of performing a face pull though so I am a little stumped with that.
Yeah, I see what you mean. I tried (without weights) the motion of an overhead shrug and also hands together push ups with feet raised and there is a significant clicking and even grinding with the push ups so I definitely need to get this sorted as it seems its more of a problem than I realised. I'm just wondering how to incorporate the exercises into my routine which is basically a 5x5 program.
I have no way of performing a face pull though so I am a little stumped with that.
I'd start doing these in the higher reps, specially the RC exercises. just follow the program outlined in that article, I'd do it at the end of a workout. I think he outlines how to put it into your routine in the article though.
Does the clicking and grinding hurt? I don't really know what those symptoms mean, so I'm not comfortable saying that it's ok and just work through it.
It doesn't hurt and I noticed when doing the push-ups that the grinding stopped after a few reps and then the next set was better so I think if I do it regularly that it will help sort it out.