Tip 71:Try Eccentric Training for Rotator Cuff Exercises
4/16/2011 10:30 PM
During an eccentric contraction a muscle produces tension while lengthening, as opposed to a concentric contraction in which a muscle produces tension while shortening. Pressing a barbell off your chest during a bench press requires concentric contractions of the muscles of the chest, shoulders and triceps; lowering a barbell to the chest during the same exercise requires eccentric contractions of these same muscles.
Although
eccentric training protocols are primarily used in many major muscle group exercises such as the bench press and squat, eccentric training can also be used for many smaller muscles. One example is the muscles of the rotator cuff, which contract eccentrically during a baseball pitch to help decelerate the arm and thereby protect the shoulder joint. Often I’ve found that many athletes who complain of shoulder pain have weak external rotator cuff muscles. Since all high velocity movements are limited by the strength of decelerators, eccentric training for the rotator cuff will raise the threshold at which you can accelerate with the agonist muscles. Good introductory work for them would be 5 x 6-8 on a 8010 tempo.
When performing many single-arm exercises for the external rotator cuff muscles, you can use your free hand to help you pull the weight to the mid-range position, and then perform a slow eccentric contraction. Using this technique enables you to use considerably more weight during these exercises and thereby create a greater strength training stimulus.
Copyright ©2011 Charles Poliquin
11 comment(s) so far...
Re: Tip 71:Try Eccentric Training for Rotator Cuff Exercises
Though helpful can you please write in an easy way to understand. I will concede that you are the smartest man in the room. I am not saying I do not understand what you wrote,just that a tip to ease my shoulder pain not study to get my ph'd.
By Howard Brammer on
4/16/2011 10:48 PM
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Re: Tip 71:Try Eccentric Training for Rotator Cuff Exercises
@howard contact a PCIP coach near you,
By TYrone Jensen on
4/16/2011 11:30 PM
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Re: Tip 71:Try Eccentric Training for Rotator Cuff Exercises
That's an awesome tip!
@ Howard also read
www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/256/The_Case_for_the_Overhead_Press.aspx.. In my personal experience my last workout of the BTN w/ chains is tomorrow. I've developed better traps, gotten stronger rotators and my shoulders feel great doing BTN presses, which I haven't been able to say for a long time now. Also consult Coach Poliquins book "Ask Coach Charles volume I and II" there is some shoulder health stuff in there too.
By Joe Dubyk on
4/17/2011 12:13 AM
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Re: Tip 71:Try Eccentric Training for Rotator Cuff Exercises
Great tip coach... will try that out this week!
Thanks!
Mark
By Mark Ottobre on
4/17/2011 12:55 AM
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Re: Tip 71:Try Eccentric Training for Rotator Cuff Exercises
@ Howard. The article is not a cure all for shoulder pain. I am a strength coach, not a psychic. I almost dated a psychic once, but she broke it off before we actually met...
What if the pain is caused by an osteophyte? A tight subclavius? Weak rhomboids?
I suggest you consult a qualified health professional to assess the real cause of your shoulder pain.
By Coach Poliquin on
4/17/2011 6:04 AM
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Re: Tip 71:Try Eccentric Training for Rotator Cuff Exercises
Just thinking about this exact topic yesterday. Good to see I was on the right track. Would you find this technique appropriate for someone with impingement of the internal rotators of the shoulder, or stick with more standard tempo and concentric work? I remember seeing a mention of long isometric pauses for upper trap in a shoulder rehab protocol.
By Travis on
4/17/2011 10:20 AM
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Re: Tip 71:Try Eccentric Training for Rotator Cuff Exercises
On which training day would you suggest performing rotator cuff exercises? Shoulder only, or can it be incorporated with other muscle groups?
By Johnatan Mayers on
4/17/2011 3:28 PM
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Re: Tip 71:Try Eccentric Training for Rotator Cuff Exercises
@ Jonathan. Depends on your structural balance assessment.
@ Travis, I only answer if someone puts in their full name.
By Coach Poliquin on
4/17/2011 3:57 PM
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Re: Tip 71:Try Eccentric Training for Rotator Cuff Exercises
Travis Burkybile. Coach at Corefitnesschicago.
Thanks Coach.
By Travis Burkybile on
4/18/2011 10:34 AM
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Re: Tip 71:Try Eccentric Training for Rotator Cuff Exercises
Good info, saw some research recently saying lower reps and heavier weight and slower tempo is best for rotators.
Been doing this with pts and having good results
By Brent Myers on
4/19/2011 1:41 PM
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