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Post by justregularguy on Jan 5, 2019 12:33:39 GMT
I've seen people here mention hanging for shoulder health and for me it's working. What's your experience with it? Did it help you?
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TexasRanger
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Post by TexasRanger on Jan 5, 2019 12:54:55 GMT
I already do isometric holds for my back/biceps, so, can't say.
But shoulder health isn't about hangs or cables. As posted earlier, the small muscles in the shoulder get trained whenever you do any exercise. You do a deadlift? An overhead press? It isn't just the large muscle groups that get involved, but, all.
Instead, it is identifying which exercises are safest for your shoulders. What is the best range of motion/finding the optimal moment arm.
For example:
1. Upright rows can cause shoulder impingement issues for some people. 2. Behind the neck presses and behind the neck pulldowns can cause shoulder problems. 3. Bench presses? Ok. But, forcing an extended ROM on the shoulders? No. 4. Heavy biceps curls? Ok once in a while. Long term? Not good for the biceps tendons in the shoulders.
So, it is about safe exercises, first, for shoulder health.
This is is somewhat similar to food vs. supplements -- if you've got the basics down, the need for supplements should be nill. If you're doing safe exercises in proper form, ortho issues should be minimal and the need for supplemental exercises also minimal.
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Post by mr potatohead on Jan 5, 2019 16:33:11 GMT
Yeah, dead hangs and the doorway OHP isometric, several times per day. The cure for shoulder issues.
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Michael
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Post by Michael on Jan 5, 2019 17:13:29 GMT
I like hanging and believe it has many benefits for shoulders, back, elbows and grip. I like the OHP isometric but never really used it to alleviate shoulder pain. I actually heard about it from Mikey. It feels really good when doing it. My chiropractor gave me a routine consisting of 3 band exercises and a plank type exercise years ago. First exercise was a standing row. The anchor point is between waist and chest height. All You do is row and squeeze Your shoulder blades together. The second exercise is with the same anchor point. This exercise is like a rear delt fly but instead of going shoulder height you go about waist height or lower. The third exercise was a rotator cuff exercise. The fourth one was this: redefiningstrength.com/scapular-push-ups/I've never really had problems with my shoulder beside a work injury. You never know what will work for You until You try. I would go with Mr. Potatohead's recommendation. Hanging will make a big difference, you have to be consistent. The Overhead Isometric Press feels good on the shoulders.
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Post by Deleted on Jan 5, 2019 17:44:32 GMT
They're awesome. I should do them more often . I love the stretch in the shoulders, obliques and forearms in the dead hang. I hang as best as possible for several sets for a few minutes and that's more than enough. It has even helped my bridging and wall walking to really dig into that stretch.
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Post by stormshadow on Jan 5, 2019 21:40:04 GMT
I hang sometimes. But what I do at least 4 times a week are lat pulldowns. About three sets of 8 to 10 super slow with no more than 170 pounds usually. I have a lat machine at home and use one at gym. I think it is reason my shoulders never really hurt. Also good for spinal decompression. Also by doing them slow and curling your body a little it works abs too.
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Post by Deleted on Jan 5, 2019 21:45:50 GMT
I hang sometimes. But what I do at least 4 times a week are lat pulldowns. About three sets of 8 to 10 super slow with no more than 170 pounds usually. I have a lat machine at home and use one at gym. I think it is reason my shoulders never really hurt. Also good for spinal decompression. Also by doing them slow and curling your body a little it works abs too. That's awesome man. As long as you don't hurt yourself and it gives YOU the best benefit, keep at it.
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Michael
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Post by Michael on Jan 5, 2019 22:02:50 GMT
I hang sometimes. But what I do at least 4 times a week are lat pulldowns. About three sets of 8 to 10 super slow with no more than 170 pounds usually. I have a lat machine at home and use one at gym. I think it is reason my shoulders never really hurt. Also good for spinal decompression. Also by doing them slow and curling your body a little it works abs too. Like Ben said, as long as it's working for You. Stormshadow, have You had any shoulder issues past or present? If You did or do I feel for You.
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Michael
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Post by Michael on Jan 5, 2019 22:10:21 GMT
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Post by stormshadow on Jan 6, 2019 1:52:53 GMT
I hang sometimes. But what I do at least 4 times a week are lat pulldowns. About three sets of 8 to 10 super slow with no more than 170 pounds usually. I have a lat machine at home and use one at gym. I think it is reason my shoulders never really hurt. Also good for spinal decompression. Also by doing them slow and curling your body a little it works abs too. Like Ben said, as long as it's working for You. Stormshadow, have You had any shoulder issues past or present? If You did or do I feel for You. I never have Michael. Probably because from day one I always worked all three heads of the shoulders and always worked the rear delts and my back. Back is probably favorite body part to train I even did behind the neck presses with a barbell for close to 25 years with no issues. I always warmed up well and used strict form with no bouncing. I don't do them with a bar but I do press DBs up at an angle and plane behind my head. The only time I felt pain was with very high rep pushups that were all the rage at another site. I quickly changed to very slow reps and not many of them. I also enjoy doing the reverse grip bench which I think is very friendly shoulder exercise. But most of my chest training lately is with DBs and Free Motion cable machines. I still think pressing motions are valuable. Some say you should just do front, side and rear laterals. I don't agree.
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Post by stormshadow on Jan 6, 2019 1:57:51 GMT
I almost forgot. I use heavy bag and speed bag a lot for many years. I think the explosive nature of the punching helps with resiliency in the shoulder girdle. The one thing it does hurt is the bones in your hand even if you wrap properly. I have a little arthritis in one thumb and another finger and wonder if that caused it. Although might just be age and squeezing weight bars and grip training for decades
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TexasRanger
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Post by TexasRanger on Jan 6, 2019 2:17:10 GMT
Like Ben said, as long as it's working for You. Stormshadow, have You had any shoulder issues past or present? If You did or do I feel for You. I never have Michael. Probably because from day one I always worked all three heads of the shoulders and always worked the rear delts and my back. Back is probably favorite body part to train I even did behind the neck presses with a barbell for close to 25 years with no issues. I always warmed up well and used strict form with no bouncing. I don't do them with a bar but I do press DBs up at an angle and plane behind my head. The only time I felt pain was with very high rep pushups that were all the rage at another site. I quickly changed to very slow reps and not many of them. I also enjoy doing the reverse grip bench which I think is very friendly shoulder exercise. But most of my chest training lately is with DBs and Free Motion cable machines. I still think pressing motions are valuable. Some say you should just do front, side and rear laterals. I don't agree. Impressive! Why would you think reverse grip benches are shoulder friendly? Curious -- haven't done them for a long, long time but it is interesting that you bring them up. Wonder if that same would work for reverse push ups. Very high rep push ups -- still wonder how many people wrecked their shoulders doing the high volume Atlas III push ups, which have since disappeared...
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Post by stormshadow on Jan 6, 2019 2:35:30 GMT
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Post by stormshadow on Jan 6, 2019 2:38:04 GMT
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TexasRanger
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Post by TexasRanger on Jan 6, 2019 2:39:26 GMT
Thanks!! Can you confirm what you mean: "Need handles to do not hands on floor"
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