Time and again older men and women hurt their shoulders lifting weights. They are puzzled when it happens, because their training program encourages compound movements with heavier weight, as well as some supplementary exercises with light dumbbells, so how come the injury?
There is no doubt that compound movements build over-all strength and are the most important. However, our body’s (shoulders) become accustomed to the mapping of the exercise and our brain wants those body parts (shoulders) to become as efficient as possible in carrying out that repeated task.
Therefore, we become strong in that range of motion. But when we suddenly go outside this efficient pathway, a sudden weakness can be exposed. That weakness can be a little tweak, or a more serious tear or pull. And if that happens to our shoulders we are out of training for day’s, if not months.
One way to support compound lifting is to perform static holds that work the intrinsic (stabilizing muscles). We see this when someone does a plank. The person may be able to bench press 315lbs but cannot hold a push plank for 2 minutes. Why? Because the dominant muscles hold first place in efficiency.
https://youtu.be/aTF-hx04-bY
So try this if you are an experienced lifter. After you have benched pressed, and done your barbell presses, take a heavy weight and hold it over head with one arm locked out and freeze.
Try not to let your shoulder move at all (much harder with a barbell as supposed dumbbell).
It will be difficult if you have already worn out your larger muscles, but that is the idea. Whatever you do, don’t drop the weight on your head. Your arm could suddenly give way, so prepare to dump the weight.
I choose a weight that I can hold for about 90 seconds. If it’s to light it won’t work, and if its to heavy you won’t last long enough to feel the shoulders burn. That burn is those stabilizing muscles screaming at you to stop.
I love to do static holds every month. It is great for the legs, chest, shoulders, and back.
