| Here are some simple rules to follow when weight | | | | in the tibia. |
| training to protect your shoulders. Remember, you can | | | | - Squats: Squat using body weight only first for |
| make all of the changes in the world, but if you | | | | conditioning. |
| continue to lift beyond your capacity or lift incorrectly, it | | | | - Back extensions: Don't swing; elevate incrementally. |
| won't be a matter of "if you get hurt", you will hurt | | | | - Seated rows: Don't flex the back; be sure to retract |
| yourself. Technique is everything. Do it right or don't do | | | | shoulder blades first, then pull with shoulders and |
| it at all. | | | | elbows. Use ropes or chains when possible; this allows |
| The "Dont's" of Weight Training: Protect Your | | | | the shoulder blades to fully retract around the thorax. |
| Shoulders | | | | Increasing Weight and Keeping the Shoulder Safe |
| | | | - Pick a weight you can perform for 12 reps. |
| 1. No bench pressing with a straight bar | | | | - Give three to four weeks for accommodation. |
| 2. No lat pulls behind the neck | | | | - After four weeks, add five pounds to dumbbell |
| 3. No overhead pressing | | | | exercises and 10 pounds to two-arm exercises. |
| 4. No upright rows | | | | - Increase weight on one exercise per workout. |
| 5. No "empty can" exercises (modified empty can is | | | | - When weight is increased, decrease reps to six. |
| fine) | | | | - Every two weeks, increase by two repetitions until |
| No Straight Bar | | | | you reach 12 reps. |
| - Use dumbbells to replace straight bar on flat and | | | | - Stay at 12 reps for two weeks, then increase weight |
| incline bench. | | | | and decrease reps as previously detailed. |
| - Dumbbells strengthen the "weak link", rotator cuff, | | | | Pyramid Workouts |
| stress proprioception. | | | | - Decrease boredom and increase strength gains. |
| - Straight bar weakens and damages the shoulder. | | | | - Example: Flat dumbbell bench press |
| - Even better....use kettlebells. I can teach you how to | | | | - Set #1 50lbs 12 reps |
| properly use them and even teach you one exercise | | | | - Set #2 55lbs 10 reps |
| that can replace almost all of your other exercises! | | | | - Set #3 60lbs 8 reps |
| Contact me for more info. | | | | - Set #4 65lbs 6 reps |
| No Lat Pulls Behind the Neck | | | | Changing Weight in the Pyramid |
| - Replace with front pull (bring chest to the bar) or | | | | - Perform the pyramid one to two times per week. |
| reverse grips. | | | | The other workouts for example, would be performed |
| - Lat pulls behind the neck cause shoulder instability | | | | using 55 lbs, for two to four sets. When 12 reps can |
| and neck pain. | | | | be performed with this weight for two weeks, the |
| No Upright Rows | | | | pyramid shifts so that 55 lbs is the new starting weight. |
| - They cause shoulder impingement | | | | - Set #1 55lbs 12 reps |
| - They cause abduction and internal rotation which can | | | | - Set #2 60lbs 10 reps |
| damage your subscapularis muscle | | | | - Set #3 65lbs 8 reps |
| - Normal shoulder motion is to externally rotate and | | | | - Set #4 70lbs 6 reps |
| abduct (the opposite of the above harmful movement); | | | | Maintaining Shoulder Flexibility |
| this optimally loads the shoulder | | | | - Posterior capsule stretch (behind the back or |
| No Overhead Presses | | | | across-body while pulling on your arm); |
| - At-risk position; for anterior shoulder instability; | | | | - Triceps stretch; |
| - Causes shoulder impingement, especially internal | | | | - Behind-the-back stretch; |
| impingement. | | | | - These exercises can be performed using a towel, |
| No Empty-Can Exercises | | | | bat, stick or golf club. |
| - Internal rotation with abduction causes impingement. | | | | Summary |
| - Replace with "full-can" exercises.... or better yet, | | | | - Train the weak link. If you don't know what your |
| replace all you shoulder exercises once stability is | | | | weak link is, have someone who is qualified ( a |
| gained with the Turkish Get-up; contact me for more | | | | chiropractor, physical therapist or trainer) |
| info | | | | - Realistic goals and expectations will reduce injuries to |
| - You can also replace empty can exercises with | | | | your shoulder. |
| side-lying abduction AKA side-lying lateral raise AKA | | | | - Adopt the "condition to train" philosophy; that is, you |
| "full can". | | | | must first do some prep movements before training. |
| Other Errors That Can Cause Injuries To Other Areas | | | | Again, find someone who can help you figure out |
| of Your Body | | | | which movements you should be doing to prep.. |
| - One-arm rows: Letting the weight traction the | | | | - Safe training keeps you doing what you love to do. |
| shoulder during this exercise. | | | | - If you have pain, it "won't just go away" call me right |
| - Knee extensions: Open-chain exercise causes shear | | | | away! |