Cable Hip Abductions

Cable Hip Abductions anatomy

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Cable Hip Abductions

Standing on one leg. Your other leg attached a low pulley to your ankle and your opposite hand placed on the machine to stabilize your body :

  • Raise your leg as high as possible

This exercise works mainly gluteus medius and gluteus minimus placed in more depth. For a better efficiency, it’s advisable to do set with high reps until the sensation of burns.

gluteal msucles insertions anatomy

Abductions anatomy

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-Steph

Machine Adductions

machine adductions

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Sitting on the machine with your legs apart :

  • Tighten your thighs

  • Back to the starting position by controlling the movement

machine adductions

This exercise works all the adductor muscles (pectineus, adductor longus, adductor magnus and gracilis). This exercise allows lifting weights heavier than cable adductions but the range of execution is smaller. Do sets with high reps until the burning sensation give excellent results.

Note

adductor muscle thigh

This exercise can be used to strengthen the adductors because it’s a muscle group is often hurt during a violent effort. This is why it’s advisable to gradually increase the weight when you do sets with heavy weight and do stretching exercises after the session.

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-Steph

Cable Adductions

cable adduction

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

cable adduction

Standing on one leg with the other leg attached to the strap.The opposite hand on the frame of the machine :

  • To bring back the leg while crossing in front of the leg which is in support.

  • Return to the starting position

This exercise works all the adductors muscles (pectineus, adductor longus, adductor magnus and gracilis). This exercise is good for defining the inside of the thighs and do it with high reps.

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-Steph

Machine Shrugs

machine shrugs

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Standing in front of the machine with a pronated grip. You hands are a little larger than your shoulder’s width. Some machine allow you to have a semi pronated grip with you palms face to face :

  • Your head and your back are straight. You shrug your shoulders.

machine shrugs

This exercise works the upper part of the trapezius and levator scapulae.

This machine is excellent to do set with high reps.

Note

It’s funny because the clavicles and the shoulder blades are hung by the trapezius like the deck of a bridge suspended by metal cables.

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-Steph

Biceps Tendon Rupture

biceps brachiitTendon rupture

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Rupture or tear of the biceps long head is the serious injury the most frequent in sport

This injury usually appears on a muscle weakened by tendinitis caused by a sudden movement of the arm. Sudden arm movements are usually thrown like baseball, tennis, throwing sports and also Olympic weightlifting during the snatch. At this point, all tension transferred to the biceps long head which breaks most often where the tendon passes into the intertubercular sulcus of the humerus.

In bodybuilding, this injury is a little different, especially with the deadlift.

There is a technique in deadlift which consists of having a hand with a pronated grip and the other with a supinated grip to lift heavier weights and to avoid that the barbell rolls in the hands.

This simple technique is at the origin of the rupture or the disinsertion of the lower of the biceps (where the muscle is inserted on the humerus). Fortunately, this injury rarely happens.

During the positive phase of the deadlift, the muscles that work are legs, glutes, back and abs. Arms relaxed but they stretched as cranes cables.

Unfortunately, when a hand is with a supinated grip this shortens the biceps (the biceps is extremely powerful with a supinated grip). The result is that there is tremendous tension due to the heavy weights which cause the tearing or total rupture of the tendon of the radius. The biceps with a supinated grip works more than the biceps with a pronated grip.

In the deadlift, the injury is exclusively on the distal tendon of the muscle. The arms hang along the body, which causes the tension to be distributed at the top of the muscle between the tendons of the short head and the long head. For other exercises when the tension is at the bottom of the muscle, the tension is supported on a single tendon insertion.

biceps brachiitTendon rupture

The rupture of the biceps tendon causes a pain relatively moderate compared to the severity of the injury. If we compare the rupture of the biceps tendon with the major pectoralis or the adductors of the thighs, the pain is different. With a rupture of the major pectoralis tendon or adductors of the thighs, the suffering is so strong that the athlete must stop the effort.

It often happens that during a powerlifting competition, athletes who have a rupture of the biceps tendon during the deadlift, continue until the end of the movement.

When this injury occurs, there is swelling in the forearm because of hemorrhaging. But the most surprising thing is the retraction of the biceps which forms a ball at the top of the arm near to the pectoralis major and deltoid. This biceps retraction causes the brachial muscle in the lower arm to be more exposed.

biceps brachiitTendon rupture

It’s always possible to make a flexion of the arm with the rupture of the muscle, which less powerful than before, thanks to the brachial muscle, brachioradialis, long and short radial extensor of the carpus and the pronator teres muscle. On the other hand to make a movement with a supinated grip is a problem because the end of the movement is only carried out by a single muscle, the supinator muscle.

You have to be careful because this injury should be treated quickly by surgery to restore the brachial biceps tendon to the radius. If this surgical operation is not performed in time, the ball will have a fibrous transformation and retraction will be final. The arm’s mobility will always be possible but the loss of strength in flexion and supination is inevitable.

There is a solution to avoid this type of injury with deadlift with a bicep work to have a tendinous reinforcement. This exercise is to do a flexion only with forearms with a straight barbell. This exercise reinforces the biceps distal tendon but be careful by controlling the movement.

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-Steph

Triceps Tear With Back Exercises

triceps, tear, rupture, pull, up, back, exercise

I read Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

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Back exercises with very heavy weights can create injuries to the long head of the triceps. In fact, the latissimus dorsi is a powerful muscle and its function is to bring your arms close to your rib cage. It’s because your distal tendon anchored in your humerus.

It’s for this reason that it’s called the climber’s muscle. Your long head of triceps has the functions of extending your forearm to bring your arm nearer to your rib cage. It’s when you bring your arm closer to your rib cage that your long head of triceps and your latissimus dorsi work.

Usually, it’s when the long head of the triceps has not had a good warm-up or exhausted of having a tear. For example, imagine you do lat pulldowns. In the phase of the movement where you don’t use your latissimus dorsi, all the tension is on the long head of triceps. In a few thousandths of a second, it can tear your triceps long head. Usually, it’s located near the connection of your triceps long head and the scapula. Luckily, it’s rare to have a total tendinous tear.

This type of injury doesn’t have the same consequence as shoulder injuries. A shoulder injury almost forces you to stop training the upper body.

Despite the injury, it’s possible to do exercise with light weights. You can do exercises like low cable row, T-bar row and triceps pushdowns with the elbows along the body.

It’s recommended to have a rest period before to restart the upper body training.

Note

triceps stretching

It’s possible a triceps long head tear with the barbell lying extension. To avoid this, it’s advisable to do some stretching exercises before training.

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-Steph

How To Do Reverse Chin-Ups

reverse chin-ups

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Hanging at the fixed bar with your hands apart with a supinated grip :

  • Inhale and pulls by pulling out your chest to bring your chin almost to the level of the bar

  • Exhale at the end of the movement

  • Return to the starting position by controlling the movement

This exercise works latissimus dorsi, teres major, biceps brachii, brachialis and a little bit trapezius (middle and lower portion), rhomboid and pectoralis major.

This exercise can be included in a program specific to the arms.

If you have difficulty to lift yourself with your bodyweight, you can do this exercise with the cable machine « lat pulldowns ».

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-Steph