Behind The Neck Military Pressing

**T_man** · 04-11-2009, 09:22 AM

Originally Posted by gopro

LOL...pretty funny as I LOVE upright rows! What a great movement for widening the delts and working the mid-traps, depending on exactly how you perform them!

To each his or her own of course, however!

Upright rows have really blasted my traps and caused them to grow.

But I've used quite light weights, but heavy enough to stimulate growth as upright rows was used as a finishing exercise in my workouts. I think the problem comes when your muscles are stronger than your joints and you have to use really heavy weights that your joints cant handle.

Then again, I'm not an expert.

**Built** · 04-11-2009, 09:47 AM

Gopro, your body handles upright rows like mine handles weighted bench dips.

I still don't recommend either exercise in general. As I said, cleans will do far more for your upper traps and shoulders than upright rows could ever pretend to - you really ought to try 'em!

**T_man** · 04-11-2009, 11:51 AM

The time is coming built

Monday!! wooo, or if I get the all clear on my new routine then thursday

**kyoun1e** · 04-11-2009, 03:55 PM

Built,

Actually replaced my upright rows with your hang cleans after reading your shoulders article.

Love 'em.

I've done upright rows for quite a while and I"m kinda sick of 'em.

Out with the old in with the new.

KY

**Built** · 04-11-2009, 09:57 PM

kyoun1e - aren't they FUN?

Glad you tried them.

**gopro** · 04-12-2009, 12:15 AM

Originally Posted by Built

Gopro, your body handles upright rows like mine handles weighted bench dips.

I still don't recommend either exercise in general. As I said, cleans will do far more for your upper traps and shoulders than upright rows could ever pretend to - you really ought to try 'em!

Well, I do not use upright rows for upper traps because they are most effective for the mid-traps. But for shoulders, power cleans would not do nearly as much for me personally as upright rows, or even laterals for that matter. That said, I am glad you find them so effective.

**gopro** · 04-12-2009, 12:17 AM

Originally Posted by T_man

Upright rows have really blasted my traps and caused them to grow.

But I've used quite light weights, but heavy enough to stimulate growth as upright rows was used as a finishing exercise in my workouts. I think the problem comes when your muscles are stronger than your joints and you have to use really heavy weights that your joints cant handle.

Then again, I'm not an expert.

At one time I was doing a form of "power" upright rows with 245 lbs! Nowadays, however, I work more strictly with no more than about 165 lbs. I only do them once every two weeks.

Most exercises cause injury do to overuse. Cycle movements and injuries will come far less frequently.

**Built** · 04-12-2009, 01:18 AM

Gopro, one of my favourite combos is pushpresses followed by Oly bar corner press. I finish with Arnies supersetted with laterals. You won't miss the upright rows, believe me.

What is a power upright row?

**T_man** · 04-12-2009, 06:53 AM

Like a powerlift but just upright rows?? :P I dno but I'm guessing it's something like it at 245lbs!

**Built** · 04-12-2009, 12:05 PM

A powerclean progresses through what is called a "high pull" - image three on this progression:
Olympic Lift - Power Clean

High pulls themselves are practiced as part of training to perform Olympic lifts:
High Pull

You can see that although your arms travel through the same position as they are for an upright row, but not under the same force - since you're traveling with the throw at that position, the rotator cuff isn't compromised as it automatically is on an upright row: internal rotation under a load = impingement. The degree to which this will cause you harm is variable. Some folks won't notice. Many do. Fortunately, upright rows really aren't much of a player with regard to shoulder-development when compared to safer movements, so you certainly won't limit yourself if you're not willing to take the risk!

In any case, if high pulls are what gopro was doing, they're an excellent movement. I'm not sure if this is what he meant though.

In any event, be sure to work them as you work your way up with the powercleans - so much of Olympic lifting is neural, and even just the psychological aspect of lifting something heavy through part of the full clean goes far to keep you from freaking out partway into your lift!

**P-funk** · 04-12-2009, 01:29 PM

the arms are not used to actively pull the bar in a clean or in a pull. the arms are like ropes and simply the final transition of force following hip extension and the shrug. the elbows only bend when the lifter is prepared to go under the bar.

patrick

**Built** · 04-12-2009, 01:47 PM

Exactly. It's very different to be in that position under a load.

Thank you Patrick.

**gopro** · 04-13-2009, 08:56 AM

Originally Posted by Built

Gopro, one of my favourite combos is pushpresses followed by Oly bar corner press. I finish with Arnies supersetted with laterals. You won't miss the upright rows, believe me.

What is a power upright row?

Trust me, I would miss them. After 20 years in this game I know exactly what my body needs to grow.

A power upright row simply uses some knee bend before the lift to gain some momentum to get the bar moving. It is not a high pull. However, I no longer utilize these.

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