Thread: Rotator Cuff Training

most people do rotator cuff training with their shoulders.

Originally Posted by mr_oo3

What muscle group should I train my rotator cuff with?

Shoulders.

I actually do very light rotator cuff movements prior to training both chest and delts, and then do a more extensive rotator workout right after shoulders.

what exactly do you do gopro to strech and train the rotator cuff?

Originally Posted by WilliamB

what exactly do you do gopro to strech and train the rotator cuff?

Various internal and external rotation movements using cables and dumbells.

Originally Posted by gopro

Various internal and external rotation movements using cables and dumbells.

you do internal shoulder rotation exercises? may i ask why?

Originally Posted by Yanick

you do internal shoulder rotation exercises? may i ask why?

Umm, to strengthen my rotator cuffs.

I dont have rotator cuff problems anymore but I certainly do these movements at least once a week...it helps limit shoulder pain and injuries for me. I regret it when I forget to "warm up" with the cuff movements before ANY shoulder/chest workouts.

Originally Posted by gopro

Umm, to strengthen my rotator cuffs.

but you don't think the internal rotators get enough work from chest, shoulder, back movements?

for the record, i have tendonitis in my left shoulder and the only thing that worked for me to get rid of it (although it still comes back every so often) is that i stopped benching/overhead pressing like a bber and started doing them more like a PL'er/Ol'er respectively.

I used to have bad rotator pain from pushing too much with my shoulders while doing chest.

For a few years now i do a whole warmup routine with the mighty 2.5lb plates involving circles and various internal and external rotator movements, as well as b/w sets of upper body wo's, and now my shoulders are pain free. plus, believe it or not, it actually creates growth in the little back muscles such as the teres.

in other words, definitely a must do

Originally Posted by Yanick

but you don't think the internal rotators get enough work from chest, shoulder, back movements?

for the record, i have tendonitis in my left shoulder and the only thing that worked for me to get rid of it (although it still comes back every so often) is that i stopped benching/overhead pressing like a bber and started doing them more like a PL'er/Ol'er respectively.

Real rotator cuff movements are done with VERY light weights and high reps. Very light. Sure, you may "hit" the cuff during the excercises you mentioned but you may also HURT the cuff.

yes thats true but seeing as how the internal rotators are all large muscles and you internally rotate your humerus on so many movements it has a potential to create an imbalance with the external/internal rotators because you got like one or two puny muscles externally rotating.

Originally Posted by Yanick

i stopped benching/overhead pressing like a bber and started doing them more like a PL'er/Ol'er respectively.

What is the difference between BBer style and Power lifter style?

Originally Posted by WilliamB

What is the difference between BBer style and Power lifter style?

Oly lifters, when OH pressing, take a much narrower grip, start from the rack position (bar on clavicle) and press so they're elbows are out in front of them instead of out to the sides. if that doesn't make any sense lemme know i'll find some kind of picture or something for you to take a look, or maybe someone else (p-funk) can explain better or provide a pic?

PL'er bench is brought much lower on the chest, like nipple level or below, the elbows are tucked in more instead of flaring out and you are told to press in a straight line as much as possible. Mudge, has a link to a good page about PL'er style benching you should check it out...its wierd at first but you'll be stronger and maybe healthier if you stick with it.

Originally Posted by Yanick

but you don't think the internal rotators get enough work from chest, shoulder, back movements?

for the record, i have tendonitis in my left shoulder and the only thing that worked for me to get rid of it (although it still comes back every so often) is that i stopped benching/overhead pressing like a bber and started doing them more like a PL'er/Ol'er respectively.

No, I actually do not think they get enogh work, especially in the specific range of motion that I do my rotation movements. Plus, I use slightly heavier weight and more sets when doing external rotation.

I have rehabilitated a torn rotator of my own and about a dozen others with clients over the years. One of the areas I specialize in is rehab, so I pretty much have the rotator thing down pat...which is good, because so many lifters have rotator issues.

I had a chest and shoulder day today, did a few internal and external rotations that I found on exrx think that should help.

The reason why I didn't know what day was because the actual muscles are in the back, the Teres Minor, Subscapularis, Supraspinatus.

I did about 15 reps with light weight, was that the right thing to do?

Originally Posted by gopro

No, I actually do not think they get enogh work, especially in the specific range of motion that I do my rotation movements. Plus, I use slightly heavier weight and more sets when doing external rotation.

I have rehabilitated a torn rotator of my own and about a dozen others with clients over the years. One of the areas I specialize in is rehab, so I pretty much have the rotator thing down pat...which is good, because so many lifters have rotator issues.

hey man no reason to get defensive. i was just asking because when i was learning kinesiology, they basically said that internal rotation was unnecessary and will only add to the imbalance blah blah blah. i see though that you do do more work for the external rotators which is logical, great job (like you really care about my approval, lol).

Originally Posted by mr_oo3

I had a chest and shoulder day today, did a few internal and external rotations that I found on exrx think that should help.

The reason why I didn't know what day was because the actual muscles are in the back, the Teres Minor, Subscapularis, Supraspinatus.

I did about 15 reps with light weight, was that the right thing to do?

easy way to remember them is SITS, supraspinatus, infraspinatus, teres minor, subscapularis. I believe the supraspinatus assists in abduction and the only external rotator of the four is the teres minor. i might be wrong so someone feel free to let me have it.

Originally Posted by Yanick

hey man no reason to get defensive. i was just asking because when i was learning kinesiology, they basically said that internal rotation was unnecessary and will only add to the imbalance blah blah blah. i see though that you do do more work for the external rotators which is logical, great job (like you really care about my approval, lol).

Did my answer seem defensive? I apologize if it did, b/c it was not meant to be at all!