What Wikipedia Can Not Tell You About Shoulder Lateral Raises

This is The Stephane Andre and today I’m talking about how to do shoulder lateral raises. Last year I had a little pain in my left shoulder, it was a shoulder impingement.

Train shoulder is good to have a good posture. There are people who have a rounding of the upper back with shoulder enrollment forwards. It calls Kyphosis , it’s because usually, the muscles in the front of the shoulder are stronger than the back. In my case, I did some shoulders exercises in a bad form for long time.

Lateral raises works deltoid lateral (middle part) beams. Use lightweight with sets of 10-25 reps until it burns. Be careful because when you raise arms over the horizon, you work trapezius. There are several lateral raises exercise:

Lateral raises

shoulder exercise lateral raises

Standing with your legs little apart. Your back is straight, you arms along your body with a dumbbell in each hand:

  • Raise your arms to the horizontal with your elbows little flexed
  • Back to the start position

You can also do this exercises in a seated position.

Read more about this exercise.

Low pulley lateral raises

shoulder exercise low pulley lateral raises

Standing with the handle in your hand. Your arm along your body :

  • Inhale and raise your arm to the horizontal
  • Exhale at the end of the movement

Read more about this one.

Side-lying lateral raises

shoulder exercise side lying lateral raises

Lying on the side, on the floor or on a bench with a dumbbell in your hand in a pronated grip :

  • Inhale and raise your arm to the vertical
  • Exhale at the end of the movement

More details.

Machine

Shoulder exercise machine lateral raises

Sit on the machine and take the handles :

  • Inhale and raises your elbows to the horizontal
  • Exhale at the end of the movement

More info about it.

Lift lightweight

Several times I made the mistake of lift the heaviest I can to progress. The truth is that the shoulder is not a big muscle like chest, arms or legs. Every time I forget that shoulder is a joint, I can move my arms almost at 360 degrees. It maintains the humerus head on the scapula’s glenoid cavity with a complex musculo-tendinous pack.

Shoulders are fragile. For this reason, we need to focus more on the numbers of repetition than the weight to avoid injuries. I know, it’s a little hard because of the ego, but I’m sure you know someone with a shoulder’s injury and it is not cool.

I remember the first time I did dumbbell shoulder lateral raises, one person told me to did the movement with my thumb down. Another day, another person told me to did it with my thumb up. The thumb’s position is a special topic. The only thing I can tell you that everyone has a unique morphology. You need to find your optimal position and angle of work. Listen to your body.

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-Steph

Broomstick Twists

broomstick twist

What’s up ? This is THE stephane ANDRE ! I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Standing with your legs apart and the stick placed on your trapezius above your posterior deltoids. Your hands are on the stick but don’t press on it :

Make a torso rotation on one side then the other, keeping your pelvis motionless with an isometric contraction of your glutes.

This exercise works when your right shoulder is forward : the right external oblique, left internal oblique and a little bit rectus abdominis, quadratus lumborum and extensor spinae on the left side.

For more intensity, it’s possible to slightly round your back. A variant is to do this movement sitting on a bench, which will block your pelvis and focus the effort on your abs.

seated broomstick twist

It’s with sets of several minutes that you get the best results.

Attention

Torso rotations are prohibited for people suffering from low back or having had a herniated disc as this may aggravate or resurgence of this lumbar pathology.

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-Steph

Good Morning

good morning leg exercise

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

Standing with your feet slightly apart. The barbell put on your trapezius or lower on your posterior deltoids :

  1. Inhale and bend you torso forward to the horizontal with your back straight, the axis of flexion passing through coxofemoral joint.

  2. Back to the start position and exhale.

It’s possible to make the movement easier by bending your knees.

This exercise works glutes (gluteus maximus), all spinal muscles and hamstrings (except the biceps femoris short head). Besides the knees flexion, hamstrings have the function of retroversion of the pelvis, which allows to straighten the torso. This action performed when the torso bound by isometic contraction to abs and sacro-lumbar muscles.

To have better feeling on hamstrings, it’s advisable never to work with heavy weight. In negative phase, « good morning » is excellent for stretching the back of the thighs. Work regularly the negative phase of the « good morining » helps prevent injuries to hamstrings during the squat with heavy weight.

good morning leg exercise method straight bent leg

  1. Legs stretched while your torso leans forward, extends hamstrings. This make is easier to feel sensations of hamstrings when you straighten up your torso.

  2. Legs bent while your torso leans forward, relax hamstrings. This facilitates flexion of hip.

good morning leg exercise method straight bent leg

good morning leg exercise pelvis stabilization

good morning leg exercise glutes gluteux maximus hamstings

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-Steph

Adapt Your Training To Your Morphology (Part 2)

anatomy body squat morphology knee big belly

This is The Stephane Andre and today I’m talking about adapt your training to your morphology. I read Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff. This is the part two.

If you didn’t read Part 1, click here.

Legs

Improve your squat position

anatomy body squat morphology knee big belly

There is a tip to reduce the lower back’s effort and limit the hamstrings tension. Put the barbell on posterior deltoids like powerlifters.

This method increases the power of lifting from the back. This allows you to lift heavier weights. Use weightlifting shoes (solid raised heel) or a wedge under the heel to not have your buttocks too back. This allows you to have a greater amplitude with the thighs flexion.

You feel better your quadriceps, because you limit the torso’s tilt. The low barbell and raised heel combination allow you to lift heavier weights. It’s useful for people are tall or with stiff ankles to correct their squat’s execution.

Front squat to target quadriceps

anatomy body squat morphology knee big belly

Front squat limits the torso’s tilt. Having the barbell at the front reduces the work of the lower back. It also decreases the tension of the hamstrings and adductor muscles. But, it forces quadriceps to make more effort to extent the thigh.

Which means it’s the perfect squat for thighs. Unfortunately, you can’t lift heavyweights like the classic squat. It’s recommended to do it with heels elevated for better stability.

For tall people, front squat is very hard to do. Their torso is more inclined, which make it more difficult to hold the barbell.

Spread the legs to less incline the torso

anatomy body squat morphology knee big belly

There is a squat’s technique to limit the torso’s inclination. This involves spreading the legs with the feet outward. Some powerlifters do this technique with the legs almost wide apart. With the legs apart, this limits the legs flexion.

To do squat with the legs apart, it’s necessary to be flexible of hip joint and adductor muscle.

The advantage of the big belly

anatomy body squat morphology knee big belly

Having a big belly for squat and deadlift allow to compress it against the thighs. This helps to limit the inclination of the torso and the back’s rounding. This has the effect of protecting the lower back and limiting the risk of herniated disc.

This is the reason you can see a lot of powerlifter/weightlifter’s champion with a big belly. They take care to keep their belly fat with an rich diet.

Different forms of knees

anatomy body squat morphology knee big belly

It’s important to take into account the different morphologies, especially for the knees.

Arched legs (genu varum) are not more risky than normal legs.

This is two cases. People with X legs (genu varum) and people who can overly extend the thighs (genu recurvatum). It’s recommended for them to not use very heavyweigts for legs exercises.

Cases of genu valgum are often :

  • People who were overweight during their youth, when their leg bones were malleable. Their legs deformed because of the overload. Now, they have this X shape.
  • For women, in fact women have wider hips to have children. This influences the femur’s direction which are generally more inclined.

     

For people with genu valgum. If the genu valgum is to excessive, the joint would be overused. The medial collateral ligament would be extremely tense. The lateral meniscus, the articular surfaces coated with cartilage of the external condyle of the femur, and the external lateral tuberosity of the tibia would be subjected to excessive friction, which would cause pathologies of wear.

For people with genu recurvatum. These are people who are essentially very flexible named hyperlaxes or women whose muscular and ligamentous hyperlaxity is related to reproductive function.

There is something rare. Knees with genu recurvatum can sometimes have some problems like the meniscus pinching. This can happen when the knees are rapidly expanding and the meniscus haven’t had enough time to slip, or during an exercise with a heavy weight that has forced the hyperextension of the thigh.

It’s for this reason that it’s recommended to people suffering from a genu recuvatum pathological never to totally block the knees at the end of the leg’s extension for squat or leg press.

Note

For 2 people who are the same size, it’s important to consider the torso-leg ratio.

anatomy body squat morphology knee big belly

Type A :

People with proportionally long legs and a short torso will have trouble doing a proper squat without tilting their torso excessively forward.

On the other hand, the long legs and long torso facilitates the execution of the good-morning, classic deadlift and Romanian deadlift.

Type B :

People with proportionally short legs and a long torso will have the facility to squat safety without tilting their torso excessively forward. It’s for this reason that the great champions of powerlifting, squat specialist, have this type of morphology.

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-Steph

How To Do Front Squat

front squat

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

Standing with your feet apart at about the shoulder’s width. You take the barbell with a pronated grip and you put the barbell on your upper chest and your anterior deltoid :

  • Inhale deeply to maintain intrathoracic pressure that prevents your torso from sagging forward. Arch slightly your back. Squeeze your abs and bends your thighs to bring them to the horizontal.

  • Return to the starting position and exhale at the end of the movement.

To prevent the barbell from slipping forward, pull out your chest and raise your elbows as high as possible.

As the barbell placed anteriorly, your chest will not bend forward and your back will always be straight. You have the possibility to put a wedge under your heels to ease the movement of execution.

Front squat is an exercise to do with weights less heavy than the classic squat.

This exercise works the quadriceps, glutes, hamstrings, abs and erector spinae.

Front squat is an exercise used in weightlifting training because the movement corresponds perfectly to the work performed by thighs during snatch and clean and jerk.

front squat

With a specific machine, you can do the same work on quadriceps as the front squat by wedging your legs and bending your thighs.

Share this article if you think it can help someone you know.Thank you.

-Steph

How To Do Squat

squat

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

Squat is the #1 exercise for bodybuilding because it works a lot of the muscular system and is great for the cardiovascular system. Squat allows to have a good thoracic expansion and a good respiratory capacity.

  • Standing in front of the barbell resting on the support. Put yourself under the barbell and place the barbell on your trapezius a little higher that the posterior deltoids. Take the barbell with a pronated grip. The spread of the hands is variable according to the morphology. Pull your elbows backwards.

  • Inhale deeply (to maintain an intrathoracic pressure that will prevent your torso from sagging forward). Arch you back slightly, squeeze your abs, look forward and take off the barbell.

  • Back 1 or 2 steps. Stop with your feet parallel (or slightly outward). Your feet are about your shoulders width. Squat down by tilting your back forward (the flexion axis passing through the hip joint). Control the descent without rounding your back to avoid injury.

  • When your femurs arrive horizontally, do an extension of your legs by straightening your torso to return to the starting position. Exhale at the end of the movement.

Squat works mainly quadriceps, glutes, adducteurs, erector spinae, abs and hamstring.

Note

Squat is one of the best moves to develop the gluteal curve.

2 ways to place the barbell

squat barbell posiiton

  1. On trapezius

  1. On deltoids and trapezius like powerlifters

Variants

  1. People with stiff ankles or long femurs can place a wedge under the heels to avoid too much torso inclinaison. This allows to postpone a part of the effort on quadriceps.

  2. The barbell’s position may be on the back (on the posterior deltoids). This reduce the cantilever by increasing the lifting power of the back which allows to take heavier weights. This is a technique used by powerlifters.

  3. It’s possible to do squat with the Smith machine, which makes it possible to avoid the torso inclinaison and to locate the effort on quadriceps.

How to place the feet

The feet position is important during the execution of the classic squat (feet apart at about the shoulders width). Feet should be in parallel or slightly outward. What is most important is to respect the person’s morphology and to place the feet in the physiological axis of the knees. For example, if you walk with your feet out, squat with your feet out.

Different torso’s inclinaison according to the morphologies

squat morpology

  1. Short legs, long torso : slightly inclined torso, weak cantilever

  1. Long legs, short torso : very inclined torso, important cantilever

Good position

squat good position

During the squat, the back should be as straight as possible throughout the movement. According of the morphologies (long/short legs, stiff/flexible ankles) and the different execution’s technique (feet’s position, use of compensated sole, barbell in up/down position), the torso could be very inclined or slightly inclined because flexion is done at the hip joint.

Bad position

squat bad position

It’s necessary not to round the back while performing the squat because this can create injuries in the lumbar region and spinal disc herniation.

Note

To really feel the work of the glutes, it’s necessary to have the thighs horizontally.

1-2-3 : negatives phase

4: full squat

squat full

 

It’s possible to have thighs lower than horizontal to better feel the glutes work but this technique can be done only by people who have short femurs or flexible ankles. It’s necessary to be very careful with the full squat because it is really easy to round the back.

Attention

For all exercises done with very heavy weight, it’s necessary to perform a « blocking » :

  1. Take a deep breath and block the breathing to fill the lungs like a balloon. This stiffens the ribcage and prevents the top of the torso form tilting forward.

  2. Squeeze abs stiffens the belly, This increases the intra-abdominal pressure and prevents the torse form sagging forward.

  3. By slightly arching the lower back with lumbar squeeze, this allows to have the spine’s bottom in extension.

These 3 simultaneous actions is what we call « blocking ». This « blocking » has the function of avoiding the rounding or bending of the spine because with very heavy weights, it can create disc herniations .

 

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-Steph

Deltoid And Trapezius And Neck Stretching

deltoid trapezius neck stretching

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

Standing with legs slightly apart. Your back straight with an arm your the back, Take your wrist with the other hand and pull slowly outwards and downwards to fell the stretch of the deltoid (rear and middle) and trapezius.

Variant

To stretch the neck does the same movement by slowly tilting your head on the opposite side of the shoulder stretched.

This variant allows you to stretch the deep and complex muscles around cervical vertebrae and scalene muscles and sternocleidomastoid muscle.

Share this article if you think it can help someone you know. Thank you.

-Steph