Shoulder hurt? 5 steps to get a grip.
advice, shoulder pain, farmers walk, bench press
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Shoulder hurts? Get a grip.
Have you been feeling discomfort in your shoulder.
Did you hurt your shoulder doing overheads or bench press?
So many of us are trying to work around, over, under or through
some sort of ache or pain so it does not limit our workout efforts.
By no means do I encourage anyone to "grin and bear it", continuing to
push throught the pain as to not miss a shoulder workout.
If you have had persistent or consistent pain in any joint or muscle you
should have it evaluated by a medical professional.
Grip strength is a vital component to any well designed program and it is
not always so obvious how easy it is to implement it into your plan.
In fact we now know that when you grip a bar or dumbbell TIGHTLY prior to beginning an
exercise it sends a message to your rotator cuff (amongst other areas) to contract. It is an involuntary reaction. When this happens your rotator cuff takes on the roll of stabilizing and preparing the shoulder joint
to take action.
Some prominent and progressive physical therapist are actually using grip strength to rehab
rotator cuff injuries instead of the old protocols of internal and external rotation, etc.
The thought sometimes is when trying to isolate certain muscle groups ie., anterior and middle delts
with a dumbbell overhead press, we grip lightly as to take the tension out of other muscles.
However this is the opposite of what we want to do.
I guarantee if you grip harder you will lift more and without discomfort. I had a chronic left shoulder
impingement issue and after only a few weeks of gripping hard it got much better and now I am at the point
that it simply is not an issue.
Here are some easy ways to increase grip strength and improve shoulder health.
1. Grip tightly even ... read entire entry
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on 8/20/2008
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12.6
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Go Heavy...go on VACATION!
workouts, quick workouts, intensity, front squat, farmers walk
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Squat and walk your way to a great workout. Leaving for vacation I wanted to get in my whole body just one more time. I am looking forward to a week off from my workouts to enjoy water skiing, swimming and “hanging out” with my wife Andrea and my two boys Trevor and Andrew.
Here is the workout:
Front Squats - 10 Reps
Farmers Walk - to failure
6 rounds of this left me absolutley exhausted!
This was my first weighted squat since my knee surgery in March so I went a bit light at 95 pounds for the front squats. The farmers walk I used 100 pound dumbbells. Take the least amount of rest between sets as you can (even though your going heavy).
Enjoy this workout and enjoy your next week!
Go heavy. Walk heavy. Win.
Dave
www.homeofficeworkouts.com
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on 8/2/2008
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4.1
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