Professional Documents
Culture Documents
Two)
Posted on June 11, 2012 by Maloney Performance 5 COMMENTS
When we parted last time out we were stuck with a programme the fuelled the
internal rotators at the expense of the external rotators. The second part of this
double header will look to explain why this becomes problematic and, of course, how
to go about solving it.
Imbalances are never a good thing, but what’s so bad about this little couplet in
particular?
Loss of joint centration – the external rotators can’t match the pull of their
adversaries and the head of the humerus is wrenched out of its normal resting
position.
Shoulder impingement – excessive internal rotation of the humerus narrows
the subacromial space and is a common source of shoulder pain.
Impaired proprioception – as demonstrated by Machner et al (2003),
impingement and lack of centration reduces the kinaesthetic awareness and
the ability to stabilise the shoulder.
Increased injury risk – unsurprisingly, weak external rotators, a loss of
centration and impaired proprioception is a great combination if you’re looking
to injure yourself.
Impaired strength and power – if your body thinks that a particular component
is weak then it will effectively cut off the power supply and limit muscle
activation as a protective mechanism.
Shoot for these goals and your shoulders will thank you in the long run.
As they are often the bane of the problem, we’ll start by addressing the compound
movements. Pressing will never be fantastic for external rotation, but let’s look at
some substitutions and alterations we can employ to make them little more shoulder-
friendly.
Isolated Strengthening
Makes subtle changes to the compound exercises is all very well, but if there is a
substantial deficit in external rotation strength then compound exercises won’t be
enough to cut the mustard (Giannakopoulos et al, 2004). Going through a
comprehensive summary of external rotation training goes far beyond this article but
here’s a selection of good exercise choices to get you started.
Isolated exercises should be performed at the start of the session, prior to compound
exercises (Malliou et al, 2004).
Whilst this double header has highlighted importance of balancing your internal and
external rotation in your upper body training, it’s not the only factor. The scapular is
complicated beast with a whole host of different articulations; all of these motions
need to balanced too if we are get on top of things at the shoulder. That, however, is
a topic for another day!