Rotator cuff training is way underrated

[cripmeister]

Rotator cuff training isn't cool or manly but I think it may be as important as the squat or DL in beginner strength training. Eric Cressey wrote in Cracking the rotator cuff conundrum that it's often the missing link when people stall on the BP. My physical therapist told me the exact same thing. I've been doing rotator cuff training 5 days a week for about two months now and I'm starting to see some benefits. I know this is anecdotal but I'm a lot more explosive on chinups and inverted rows now. As I had to take a break from BP, OHP and pushups (due to some shoulder issues) I can't comment on those yet. The shoulder routine my physical therapist recommended only takes 10 minutes and I see now that it's a great addition to my workouts. Most people struggle with OHP and BP and I wouldn't be surprised if weak rotator cuffs are a major factor in this.

Next week I'll start OHP again, I was at 35kg two months ago so I'll have to deload some I think. I struggled a lot with this exercise so it will be interesting to see if there's a difference.

[coreJack]

Are you doing mostly external rotation exercises for the RC? That was one of the takeaways for me from Cressey's article. So I do horizontal external rotation (forearm rotating out to the side) and Cuban rotations (forearm rotating upward), in addition to scaption. But I don't do internal rotation since the internal rotators get plenty of work in any lifting regimen.

Do you do RC exercises 3x/week? I think one of the reasons people don't stick with these exercises is that it takes so long to see any results. I've done these in spurts over the years, but eventually lose motivation due to the lack of results. Will try to stick with it longer this time.

[atypical1]

I've never had rotator cuff problems and I've never done any of those exercises with any sort of consistency. I think that as long as you're progressing slowly that those supporting muscles and the ligiments will get strong on their own. But mine is simply one data point.

james

[cripmeister]

@coreJack: yes external rotation, also side/front/diagonal abduction. 30 reps on each exercise. I do them 5 days a week, in the gym (at the end of the workout!) and at home.

[coreJack]

@coreJack: yes external rotation, also side/front/diagonal abduction. 30 reps on each exercise. I do them 5 days a week, in the gym (at the end of the workout!) and at home.

Is the diagonal abduction exercise you were prescribed the same as on the following page? http://www.watertownchiropractic.com/Rotator%20Cuff%20Strengthening.pdf

[cripmeister]

Is the diagonal abduction exercise you were prescribed the same as on the following page? http://www.watertownchiropractic.com/Rotator%20Cuff%20Strengthening.pdf

Almost, the tubing is under (on a cable machine behind) the other foot and the arm is raised halfway up. The other two exercises are the same, except I never go past 0 degrees.

[cripmeister]

@coreJack: is there something wrong with your shoulders?

[coreJack]

@coreJack: is there something wrong with your shoulders?

Partially torn rotator cuff. Separated AC joint. I was prescribed all these exercises years ago, just never managed to do them regularly for more than a few weeks at a time. I'm taking this stuff more seriously now.

[coreJack]

Almost, the tubing is under (on a cable machine behind) the other foot and the arm is raised halfway up. The other two exercises are the same, except I never go past 0 degrees.

Ah, so you don't raise the arm above parallel?

[cripmeister]

Almost, the tubing is under (on a cable machine behind) the other foot and the arm is raised halfway up. The other two exercises are the same, except I never go past 0 degrees.

Ah, so you don't raise the arm above parallel?

No I don't, from what I've read the RC do most of their work below 15 degrees. If you check the mirror while doing a side raise you'll see that your entire shoulder starts to move above 15 degrees. Cressey mentions this in his article.