rotator cuffs

Discussion in 'Strength & Conditioning Discussion' started by killer_kicks88, Dec 29, 2005.

  1. killer_kicks88

    killer_kicks88 Green Belt

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    can i get some opinions on some stuff, i looked up some old topics but the answers weren't quite what i needed, so here is the question...is internal and external rotation all i need for a good rotator cuff program?...i have seen i bunch of different exercises but im just not sure what i need...thanks in advance
     
  2. Urban

    Urban Savage Mystic

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    to be honest: I don't know. All I ever do for mine are cuban presses.
     
  3. Ra1d3d

    Ra1d3d Banned Banned

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    holy shit!





    :D
     
  4. Smitty.Diesel

    Smitty.Diesel White Belt

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    Is that all you need? Maybe...

    There are many exercises and variation to exercises that might be beneficial for you to add to your prehab program, to correct an imbalance or to rehab your injury.

    Like you've stated there are rotational exercises (internal / external) but you must be aware of what plane of movement you are in. There are different ones to target different issues.

    Also, there are retractions, protractions, vibration training, multi-planar laterals and stretches.

    Are you looking for a plan of attack for an injury or just trying to find resources for your prehab program?
     
  5. gruesome

    gruesome Green Belt

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    In addition to internal/external rotations, do rear delt work, and lots of upper back work(including scapular retractions).
     
  6. aries

    aries Silver Belt

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    Why would you want to train your internal rotators specifically? They probably way overpower your externals anyway!

    Yeah rear delt and low rows as mentioned are important.

    You could get away with one external rotation movement above shoulder height like cuban press and at low level to hit the neglected teres minor. To train teres minor stand holding on to a cable stack handle with your elbow into your side, arm bent at 90 degrees, lower arm pointing away and to the front of your body, and let the weight pull your arm across your body on the eccentric. Then the concentric is just the reverse with your forearm going from across your stomach back to the straight ahead position at your side.
    I also be tempted to add a specific abduction movement just for the supraspinatus like a lying 45 degree abduction. Don't go beyond 45 degree or you'll engage your delts.

    And don't forget to stretch your internal rotators!
     
  7. swiftman

    swiftman White Belt

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    Rotator cuffs are a bitch. I hurt mine doing the most innocuous roll in BJJ. Wasn't that bad just couldnt lift any weight on it and a little less range of movement. However 3 months on its exactly the same, ive tried all the rehab on it but it hasn't made any difference.

    I assume they get better eventually but fuck, how long does it take?
     
  8. yomon

    yomon Green Belt

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    i noticed alot of shoulder muscles being worked when i do one arm pushups. any chance rotator cufs are being worked?

    just going with general thought that it's probably best to work with coumpound movements.
     
  9. aries

    aries Silver Belt

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    No and that's the problem. The shoulder can be moved through internal rotation and external rotation. And example of a compound movement that works internal rotation is the bench press, another is the pull up. As you can see these are big movements and use big muscles. The lats, the anterior delts, pecs are all internal rotators. One arm push up would be working internal rotation.

    Compound movements that utilise external rotation, cleans, snatches. But how many people do these as much as bench and pull ups? The external rotators are much smaller muscles in general.

    The external rotators are always going to be a weak point in most peoples training so why not work them specifically with isolation movements? They are small muscles not easily hit with bigger movements. Think of it like assistance work, and in that sense you can train more like a bodybuilder and use silly isolation movements.
     
  10. killer_kicks88

    killer_kicks88 Green Belt

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    it's what i do, rear delt work and internal/external rotation, that's about it for shoulder health
     
  11. Benji Snap

    Benji Snap <img src="http://img262.imageshack.us/img262/3617/

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    rotator cuffs are only famous because mark kerr mentioned his at the start of the smashing machine.
     
  12. aries

    aries Silver Belt

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    Not if you have done bench press for a while. Then you'll know about rotator cuffs.
     
  13. Urban

    Urban Savage Mystic

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    you're joking right? this is either a joke, or the second dumbest thing ever said in this forum.
     
  14. krellik

    krellik Gimli son of Cisco

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    Urban dont be such a tease.. What was the dumbest?
     
  15. bigdoggg

    bigdoggg Yellow Belt

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    What are cuffs afre they on your shin?
     
  16. bigdoggg

    bigdoggg Yellow Belt

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    Was anything dumber then that?
     
  17. Wrecking Ball

    Wrecking Ball Orange Belt

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    Seriously I'm on the edge of my seat here...I gotta see this Urban!
     
  18. SteveX

    SteveX Nobody F*cks Wit Da Jesus

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  19. ygvbnm@hotmail

    [email protected] White Belt

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    I injured mine too rolling in class and have been out for a month just leaving it alone. Then one day I had to move some heavy objects around the house and bang, it came back again. I was told to keep icing it even during those periods where I don't train and do basic exercises for it.

    It really sucks, since I just started, and now have been out of the game for so long. I guess as you get older, you just aren't as nimble.
     
  20. Senshi

    Senshi Brown Belt

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    i'm not expert but i think its important to work out both so they are equally strong. i'm sure there are times when you need external and other times when you need internal
     

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