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.

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

-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.

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

-Steph

Stretching Of Deltoids Anterior

stretching of deltoids anterior beams

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

Standing legs spreads to shoulers width. Your arms stretched behind your back with your fingers crossed. Push your arms as far back as possible and raise your arms slowly. Pull out your torso and try to touch your torso with your chin.

Keep this position for 10-20 seconds.

This exercice mainly stretches deltoid anterior beams, pectoralis major (chest) and brachii biceps. This exercice stretches a little bit the brachial, brachio-radial and all wrist’s muscles extensor.

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

-Steph

Reverse Pushdowns

reverse pushdown anatomy

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

Standing in front of the machine with your hand on the bar with a supinated grip. Your elbows are along of your body. Your arm must be do a « L » :

  • Inhale and make an extension of your arms and be sure not to spread your elbows of your body.

  • Exhale at the end of the movement

The supinated grip  doesn’t allow you to work with heavy weights then this exercice is done with light weights.

This exercise  work triceps and the medial head.

When you do the extension of your arms, you work also anconeus muscle and wrist’s extensors.

reverse pushdown anatomy arm

The wrist’s exensors ( extensor carpi ulnaris, extensor digitorum, extensor digiti minimi, extensor carpi radialis longus and extensor carpi radialis brevis) keep your wrist straight by an isometric contraction during the movement’s execution.

-Steph

Stretching Of Forearm Muscle

forearm muscle

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

Stretching of the wrist’s extensor muscles

stretching wrist extensor muscle

muscle, anatomy, stretching, forearm, exercise

An arm almost stretched forward, wrist flexed, take the hand with the other and pull slowly to try to bring the palm towards the anterior face of the forearm while extending the elbow.

This exercise stretch mainly the extensor carpi radialis longus, extensor carpi radialis brevis, extensor digitorum muscle, extensor digiti minimi muscle, extensor carpi ulnaris muscle and anconeus muscle.

Stretching of the wrist’s flexor muscles

stretching wrist flexor muscle

muscle, anatomy, stretching, forearm, exercise

An arm almost stretched forward, palm of the hand pointing outwards, take the hand with the other and pull slowly to bring the posterior face towards oneself while pushing the palm of the hand outward.

This exercice stretch mainly the palmaris longus muscle, flexor carpi radialis muscle, flexor carpi ulnaris muscle, flexor digitorum superficialis muscle, flexor digitorum profundus muscle and supinator muscle.

-Steph

P.S. : If you’re in Miami and you like Caribbean food, go to my couson’s bistrot to eat Haitian food. Click here

Reverse Curls

reverse curls anatomy version

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

Standing with your legs apart and your arms outstretched. Hold the barbell in  a pronated grip ( thumbs inside) :

  • Inhale and flex your arms

  • Exhale at the end of the movement

  • Back to the starting position by controlling the barbell’s descent

This exercise works the extensor muscles of the wrists : Extensor carpi radialis longus, extensor carpi radialis brevis, extensor digitorum, extensor digiti minimi, extensor carpi ulnaris. And it works also the biceps, brachioradialis and brachialis.

reverse curls anatomy version

arm anatomy version

Note : This an excellent exercise to strengthen the wrist joint, often weakened by an imbalance caused by the predominance of the flexor’s wrists muscles  over the extensor’s wrist muscles. For this reason a lot of boxer and bench press champion do this exercise to prevent the wrists from vibrating with extreme weights.

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-Steph

P.S. If you’re in Miami and you like Caribbean food, go to my cousin’s bistro to eat Haitian food. Click here.