Wednesday, November 08, 2006

Overhead rotators


this is the start and finish position of the overhead rotator ( which I do without the horn). I use either a db or a band.

4 comments:

Geoff Neupert said...

Rif,

do you use PNF diagonal patterns progressing from isolated to integrated?

Mark Reifkind said...

geoff first sentence should be:

'geoff I used to do that more than now.'

Geoff Neupert said...

"When I back off all the isolated stuff for my shoulders I seem to have more problems."

Interesting. Any theories on why that is?

Mark Reifkind said...

I think its primarily because i essentially have no stability in the right shoulder. the capsule was shredded when I did the dislocation as wellas the posterior ligaments. just way to hypermobile. levator and teres just get overworked badly trying to compensate for lack of basic stability.

when I keep the rear delts and overheads( isolated) in, as well as the snatch holds and waiters walks and snatches(integrated) it works better I think. I havent been doing them and my shoulder was just tightening up again regularly. as soon as I put them back in it relaxed.

proof enough for me!

170 x 1 x 10, 180/190/200 start holds, 20 kg swings 4 x 5/5, 24 kg swings 4 x 5/5, band pushdowns, rev bar curls

 Woke up really sore from the shitty reps on monday but learned a lot 1) SMALL JUMPS ALWAYS 2) HOLD THE BAR AS HIGH AS POSSIBLE These cues w...