No deadlift! Shoulder on fire!

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robertscott
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Re: No deadlift! Shoulder on fire!

Post by robertscott » Wed Jan 23, 2013 3:41 pm

I have a temperamental infraspinatus too. You might want to try some direct work for middle/lower traps. That sorted my shoulder out a treat.

I'd drop the overhead press while you're having shoulder issues. At the very least switch to dumbells with a neutral grip

senorpancho
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Re: No deadlift! Shoulder on fire!

Post by senorpancho » Fri Jan 25, 2013 2:37 pm

Robertscott, give me an idea of what you would consider sufficient direct work for the middle/lower traps. As you can tell, I am doing dumbell rows, standing shrugs. But I think both of those work the upper traps. How can you target lower traps?

robertscott
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Re: No deadlift! Shoulder on fire!

Post by robertscott » Fri Jan 25, 2013 3:44 pm

I'd be happy to. This is my favourite

http://www.youtube.com/watch?v=5kgfZ2qbQKI

also, start doing this drill as part of your warm up



don't try and add weight to that, it's harder than it looks

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Re: No deadlift! Shoulder on fire!

Post by Dub » Fri Jan 25, 2013 9:47 pm

Band pull-aparts and it's variations also work wonders.
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senorpancho
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Re: No deadlift! Shoulder on fire!

Post by senorpancho » Sat Jan 26, 2013 3:06 pm

OK, so I can add those things onto the small-scale lifts:

Prone Incline Trap Raises (Looks like a 45 bench, thumbs up (this is prob an important detail), raise out 45 degrees until "planked") and
Band Pull Aparts (oddly enough, I have just bought a nice thick rubber tube "60lb" for just this purpose) and
the rotator cuff looking drill.

Thanks a lot robertscott and Dub.

robertscott
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Re: No deadlift! Shoulder on fire!

Post by robertscott » Sat Jan 26, 2013 3:37 pm

senorpancho wrote:OK, so I can add those things onto the small-scale lifts:

Prone Incline Trap Raises (Looks like a 45 bench, thumbs up (this is prob an important detail), raise out 45 degrees until "planked") and
Band Pull Aparts (oddly enough, I have just bought a nice thick rubber tube "60lb" for just this purpose) and
the rotator cuff looking drill.

Thanks a lot robertscott and Dub.
that's fine, although I actually prefer to lift my arms straight out for trap raises, not 45 degrees. Play around with it and see what you like best

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Re: No deadlift! Shoulder on fire!

Post by senorpancho » Mon Feb 04, 2013 5:55 pm

The prone incline trap lift -- I can hardly do those on the right side. That is a very difficult motion for me. I had to use 5 lbs. I will do these until it gets reasonably strong.

Thanks for the assistance!

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