Friday 170721

Take 15 minutes to establish a heavy single shoulder press

Then, every 2 minutes x 7 rounds:
3 Push jerks @ 90% of heaviest shoulder press

Post results to comments or BTWB


This question / issue has been brought to our attention recently.  An athlete only experiences shoulder pain when pressing or exhibits extreme weakness in one shoulder while trying to press.  Amazingly, the one and only Dan Pope of Fitness Pain Free, recently posted a GREAT article on the mechanics of why that happens along with a video containing recovery exercises you can do on your own to build that strength back up and ensure it doesn’t happen any more.  You can see the full article here.  Here are some of the excerpts:

In the past article series on why shoulder injuries are occurring in the gym we talked a bit about the rotator cuff and it’s importance for shoulder health.  The rotator cuff serves as a dynamic stabilizer of the shoulder joint.  In other words, as the shoulders moves around to perform things like push press, bench press and pull-ups the rotator cuff helps to stabilize the humeral head (ball) into the socket (glenoid)…. Now, when people are having shoulder pain (and more specifically subacromial impingement syndrome) you may have noticed that pressing exercises generally increase pain levels, where as rowing exercises won’t.  Patients will say they can’t bench press or press overhead but pull-ups and other rowing exercises are generally well tolerated.  What gives?

In overhead pressing exercises the deltoids are very active.  They help propel the load overhead.  Not only do the deltoids help raise the arms overhead but they also impose an upward force on the shoulder joint based on their origin and insertion from the shoulder blade to the humerus. On the flip side of the coin the rotator cuff  helps to pull the ball into the socket during an overhead press.  If the rotator cuff is overpowered by the deltoid or if the timing of the rotator cuff is delayed the ball will be pulled upwards (superiorly) in the socket.  Unfortunately this ends up compressing the rotator cuff, subacromial bursa and long head of the biceps.  Too much of this is theorized to cause tendon problems like tendinitis, tendinopathy and tears.  This is the term known as subacromial impingement syndrome.  With these concepts in mind it makes total sense that pressing overhead hurts when you have this condition.

**As with all of these articles, this should NOT supercede you obtaining a medical professionals’ guidance such as a physical therapist.  If you have pain and the pain is not lessening, go talk to someone.




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