Weightlifters and Shoulder Health

[Guest guest]

What do olympic lifters do to aid shoulder health? When I started

lifting at 13 my training was based around the squat, bench, and

deadlift. Now that I'm trying to transition into Olympic Weightlifting

all of my weaknessess are glaring eg: weak upper back, weak traps, weak

shoulders, lack of speed etc etc.

However, I have a specific question, that is, how do I fix my shoulders

internal rotation, and once I've fixed it what type of movements should

I be doing in my routine to prevent internal rotation from occuring

again?

G. Polizos

Norwalk, CT USA

[Guest guest]

I would think that internal rotation is unlikely to occur on a weightlifting

routine. Snatches, overhead squats etc. all include external rotation. Once you

have adressed internal rotation so that it does not comprise your form on the

classical lifts, I don't think you need to specifically adress it, except if

you start benching a lot again.

The article series Neanderthal No More I-V on

http://www.ericcressey.com/articles.html

addresses a bunch of postural questions, including how to deal with internal

rotation.

Dirk Wilcke

furt, Germany

Zitat von angerfeedsme :

> What do olympic lifters do to aid shoulder health? When I started

> lifting at 13 my training was based around the squat, bench, and

> deadlift. Now that I'm trying to transition into Olympic Weightlifting

> all of my weaknessess are glaring eg: weak upper back, weak traps, weak

> shoulders, lack of speed etc etc.

>

> However, I have a specific question, that is, how do I fix my shoulders

> internal rotation, and once I've fixed it what type of movements should

> I be doing in my routine to prevent internal rotation from occuring

> again?

>

> G. Polizos

> Norwalk, CT USA

>

>

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[Guest guest]

Hi Todd,

The windmill is basically a one-handed power snatch with a barbell to

position the bar and then flexion at the trunk.

http://crossfitdesperes.typepad.com/crossfitdesperes/2007/11/index.html

I use a barbell rather than a dumbbell.

My own shoulder problems were related to years of bench pressing as a

powerlifter. My ROM that was poor was actually not internal rotation,

but external rotation - which was extremely limited. It was a bit of a

shock when I started playing ball again. I had assumed was

referring to a limited external rotation when he noted he was

internally rotating. However, in my case it really wasn't a problem of

internal rotation, it was a problem of limited external rotation. So

when I was catching anything overhead I literally couldn't have any

trunk flexion at all. Since my build isn't really conducive to

weightlifting (relatively long limbs) the limited ROM really caused

problems both catching the snatch and even in the jerk. As a result, I

started power snatching and now have a relatively poor drop under in

the snatch.

OTOH - my throw from centerfield is pretty darn strong now! LOL! I've

really improved the ROM about my shoulders.

Hobman

Saskatoon, Canada

> Hi ,

>

> What's a windmill? I have an idea of what you're talking about, but

> not

> sure.

>

> Btw unless there's structural damage to your shoulder the ROM " should "

> improve enough for the correct motor control program to develop. In my

> experience shoulder restriction is usually all about the scapula and

> it's

> one of the most difficult " dysfunctions " to address. However, at

> your high

> level of fitness it's surprising that you're forced to avoid (for

> lack of

> better word) a specific exercise/movement of choice.

>

> Todd Langer, MSc, CES, Rolfer

> Boulder, CO

>

> Re: Weightlifters and Shoulder Health

>

> Having made this transition myself at the age of 50...

>

> Start overhead squatting now. And work on speed.

>

> As well, do a lot of overhead lifts. I do things like the windmill

> just to work on internal rotation. However, in the snatch and with the

> jerk, the shoulders not only need to internally rotate, but the

> scapula have to be retracted during the motion. So you almost have to

> work on internal rotation bilaterally, which the windmill doesn't do.

> Overhead squats do.

>

> I would worry less about getting good technique right now as building

> a base of ROM and strength so you can work on technique later. I tried

> to do the classic lifts right away and I still don't have a good squat

> snatch. I didn't have the necessary ROM about the shoulder to develop

> a good motor program, especially in the catch. So now I'm focusing

> more on the catch positions - and doing OH squats a lot.

>

> Hobman

> Saskatoon, Canada

>

>

>

> > What do olympic lifters do to aid shoulder health? When I started

> > lifting at 13 my training was based around the squat, bench, and

> > deadlift. Now that I'm trying to transition into Olympic

> Weightlifting

> > all of my weaknessess are glaring eg: weak upper back, weak traps,

> > weak

> > shoulders, lack of speed etc etc.

> >

> > However, I have a specific question, that is, how do I fix my

> > shoulders

> > internal rotation, and once I've fixed it what type of movements

> > should

> > I be doing in my routine to prevent internal rotation from occuring

> > again?

> >

> > G. Polizos

> > Norwalk, CT USA

> >

> >

> >

>

>