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rotator-cuff exercises: when?

post #1 of 16
8/19/09 at 3:34am
Thread Starter 
When, and if, you guys do your rotator cuff exercises (the ones where you rotate a dumbell or band, or whatever, in various directions with the shoulder stable), do you do them before you proceed to do the main workout, after the workout, during the workout, or it doesn't matter?

I culd never receive a concensus. One PT told me always before since it will warm up the rotator for bench or OHP or whatever. Another PT told never before since it will make the rotator more susceptible to injury when proceeding to heavy lifts. Rather you should do them at the end of the last workout before taking a day off. People I see in the gym always seem to do them before or during.

What do you guys say?
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post #2 of 16
8/19/09 at 3:55am
How would warming up your shoulders make you more prone to injury?

I do something like this before my work sets for bench press and OHP.I also do shoulder dislocates with a stick and rotations with light weights beforehand. I'm pretty careful about warming up my shoulders since this seems to be one of the most common problems with lifters.

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post #3 of 16
8/19/09 at 12:07pm
My shoulders used to suck. I had this chronic problem with my right one where I could barely do presses anymore. Then I found the kettlebells. Now I can do 100x overhead press and not feel it. Same goes for my back and all that.
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post #4 of 16
8/19/09 at 12:07pm
Quote:
Originally Posted by turbozed View Post
How would warming up your shoulders make you more prone to injury?

I do something like this before my work sets for bench press and OHP.I also do shoulder dislocates with a stick and rotations with light weights beforehand. I'm pretty careful about warming up my shoulders since this seems to be one of the most common problems with lifters.



Great vid. Thanks, I've been dealing with nagging shoulder weakness and was looking for a way to loosen them up before i hit OHP, or Bench Press.
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post #5 of 16
8/19/09 at 12:08pm
Quote:
Originally Posted by Flambeur View Post
My shoulders used to suck. I had this chronic problem with my right one where I could barely do presses anymore.

Then I found the kettlebells. Now I can do 100x overhead press and not feel it. Same goes for my back and all that.

Which exercies do you do with kettlebells ? How did you rehabilitate with kettebells ?
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post #6 of 16
8/19/09 at 12:26pm
Quote:
Originally Posted by hboogz View Post
Which exercies do you do with kettlebells ? How did you rehabilitate with kettebells ?

I do everything - swings, snatches, cleans, presses, rows, TGUs, etc. No specific way to rehab other than to learn the proper form (cruicial) and go for it.

I feel like my joints, shoulders, back are all bulletproof now.
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post #7 of 16
8/19/09 at 12:40pm
I know there are tons of videos out there, but do you have a reference i can use to see what "proper form" really looks like ? I'm working towards a better way of strengthen my back, shoulders (well, everything really)
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post #8 of 16
8/19/09 at 12:51pm
Quote:
Originally Posted by hboogz View Post
I know there are tons of videos out there, but do you have a reference i can use to see what "proper form" really looks like ? I'm working towards a better way of strengthen my back, shoulders (well, everything really)

I guess probably pavel's enter the kettlebell - he definitely explains form in great detail and then the online videos will make more sense.
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post #9 of 16
8/19/09 at 12:56pm
"The following is a comprehensive program which hits the muscles of the rotator cuff from a variety of angles. It should be performed in place of your shoulder routine, preferably at the end of a chest training session."

http://www.tmuscle.com/free_online_a...cuff_conundrum

lefty
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post #10 of 16
8/19/09 at 2:07pm
Thread Starter 
Great responses, thanks.

I think what I'm understanding here is that warming up the rotator (like turbozed's video) is good before heavy compound movements (or whatever else), but working out to fatigue the rotator (like lefty's article) to build it up should be left at the end of a workout and before a day off.
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post #11 of 16
8/19/09 at 4:35pm
Quote:
Originally Posted by Flambeur View Post
I guess probably pavel's enter the kettlebell - he definitely explains form in great detail and then the online videos will make more sense.

Do you do these in addition to your lifts?

I injured my shoulder recently and cant do any pressing movements (bench, pushups, dips) without some major pain.
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post #12 of 16
8/19/09 at 4:45pm
Quote:
Originally Posted by Gotham View Post
Do you do these in addition to your lifts?

I injured my shoulder recently and cant do any pressing movements (bench, pushups, dips) without some major pain.

If you have major shoulder pain, you should see a physician or qualified physical therapist. Get some expert advice on rehab.
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post #13 of 16
8/19/09 at 7:49pm
Quote:
Originally Posted by Gotham View Post
Do you do these in addition to your lifts?

I injured my shoulder recently and cant do any pressing movements (bench, pushups, dips) without some major pain.

Nope, I am all kettlebell now. Love it and haven't renewed my gym membership. I am stronger, faster, healthier than I ever was before. Lifting while sitting down at some retarded machine? No thanks.

Don't get me wrong, I still do the basics sometimes - deadlift, overhead barbell press, etc. But for most most of my purposes (functional strength, faster, healthier, more flexible, breaking and killing shit), kettlebells take care of my weightlifting needs.

Current schedule is KB x3 and Run x3-4 weekly.
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post #14 of 16
8/21/09 at 12:18am
I did rotator cuff exercises only for a year while after I injured it on my left side. It's much better now, but I still have problems doing seated presses. Standing presses are okay though...just sometimes I hear clicking and popping when I lower the weight. It's no longer painful though at all. Flamebeur, do you own one kettlebell, or is it a set of differing weights? I don't know much about them at all.
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post #15 of 16
8/21/09 at 12:20am
Quote:
Originally Posted by javyn View Post
I did rotator cuff exercises only for a year while after I injured it on my left side. It's much better now, but I still have problems doing seated presses. Standing presses are okay though...just sometimes I hear clicking and popping when I lower the weight. It's no longer painful though at all.

Flamebeur, do you own one kettlebell, or is it a set of differing weights? I don't know much about them at all.

i own a pood and 1.5 pood. Don't really use the smaller one, and need a matching 1.5 pood for doubles work.
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