Posterior Shoulder Assessment

Welcome to 2010. May it be better than the last.

The third part in my strength assessment series for Men's Health concerns perhaps the most important part when it comes to maintaining or improving shoulder health: The posterior shoulder.

For most of us that spend considerable time typing at a computer, driving, or sitting on the sofa working your posterior shoulder muscles, and in the case of the featured prone L raise, the rotator cuff muscles, is crucial for staving off injury. Most of you have at some point tweaked a shoulder while pressing and know what that does to progress - actually regression.

This year is a perfect time to think about long term health and improvement.

Strengthen your weakness
To make significant progress with upper body training, having healthy shoulders is essential. (After all, you can't offer her two tickets to the gun show if your bouncers aren't letting anyone in, if you see what we mean.) The common "Achilles heel" of shoulder exercises is rotator cuff weakness: do the following test, courtesy of personal trainer Chris Bathke, to determine if you need some extra work for your posterior shoulder.

Test your rotator cuff

Lie face down on an incline bench holding a pair of 5kg dumb-bells with arms extended toward the floor and thumbs facing in. Pinching the shoulder blades together, raise your elbows to shoulder height. Then, while maintaining a 90-degree bend at the elbow, raise your hands towards the ceiling until they are in line with your head. Pause for one second at the top, then return to the starting position.

Build it up

"If you can do 10 perfect reps using a full range of motion and without any stress in your neck or mid-back then you have good rotator cuff strength," says Bathke. Simply maintain with two to three sets of eight once a week. However, if you had difficulty then do three sets of eight with 2.5kg dumbbells twice a week, along with two or three sets of eight prone T raises (reverse flys). Retest every four weeks.

Raise the bar

Once you're up to speed (and strength), blast your shoulders further with scapular face pulls. "Using a double handle attachment on a cable station, set the handle at about head height, grip the handles and row it towards your face while bringing your hands wide," says Bathke. Use strict form with no momentum and make sure you relax your upper traps and pinch your shoulder blades together. "Start with two sets of 10 once a week and try to do an extra rep each week until you hit 15, then up the weight," advises Bathke.

Test Your Core Strength

Just a quick post (while using someone else's network. No thanks to Verizon - who suck big time by the way) to drop a link to Men's Health UK. Last week they asked me to write a series of strength assessment's for them, the first of which was sent out on their online newsletters today. Funny to think that some Brits will be checking this out, but they'll be getting the advantage over all the Americans still doing crunches!

http://www.menshealth.co.uk/Fitness-&-muscle/Test-your-core-strength/v3

You'll never see a gymnast with a weak core. Training for strength and performance, rather than just looks, ensures that the folks who dedicate their youth to cartwheeling in Lycra boast six-packs that would put your mid-region to shame. This test, courtesy of personal trainer Chris Bathke, will be humbling for most, but with patience and dedication, anyone can use it to improve their base core strength. Though you've probably left it a bit late to reach the podium in the parallel bars in 2012.

Test your core

Set up by hanging from a pull-up bar with a pronated (palms down) grip, arms fully extended. "Preferably, your back should be against a wall or have a partner push slightly on your upper back to prevent you from pulling your shoulders back behind your hands," says Bathke. If this isn't possible then just try your best to keep your back absolutely straight and motionless. From the hang position slowly raise your legs up to 90 degrees with your knees locked, feet together and head neutral. "Your elbows should be locked and your lower back should be straight. Use a timer and try to hold this position for 10 seconds," says Bathke. Figure-hugging Lycra optional.
Build it up

If you have difficulty holding for 10 seconds, then start off by doing the same movement with your knees bent. "Begin with two sets of five slow reps and build up to doing two or three sets of five reps with your legs straight," says Bathke. Retest every four weeks.
Raise the bar

Once you've built up your strength, try the V-up. Hang from a bar, but this time bring your feet all the way up to touch the bar, pause slightly, then slowly return to the starting position while keeping your legs and body straight. "Go slow and don't use momentum. Quality is everything with this one," says Bathke. Start with two sets of five and work up to three sets of eight.