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Muscle-Building Workout and Diet


What’s up guys? Jeff Cavaliere, ATHLEANX.COM. So Rotator Cuff Exercises, by now you should
know how important they are. If your watching our channel for any length of time, you realize
how important they are. You see, most poorly written workout programs
have such an imbalance between the number of exercises that internally rotate our shoulders
versus those that externally rotate our shoulders, there’s no surprise that we’re winding up
with so many guys that wind up with shoulder pain from working out. But it doesn’t have to be that way. But if you understand that you have to do
your shoulder external rotation exercises, that’s only half the battle. You see because a lot of times, what we’re
doing is we’re doing them wrong. See there’s three big mistakes that people
will make when they’re doing the rotator cuff exercises, or externally rotating exercises. And I think we need to address them here today
so that we’re making sure that you are not. You see the first is, when we do our external
rotation, you have to make sure that you’re really keeping your elbow tucked tight to
your side. As tight as you possibly can. If you have
to, you put a towel up under your arm to reinforce that. Now why the towel? Because the mistake is, when people go do
this, they try to cheat and get a little bit more room and a little bit more motion, so they let their elbow drift away from their
body. And what’s happening here is, they’re not
using their rotator cuff in isolation any more. Now they’re using their deltoid in addition
to their external rotation and a lot of times what will happen is, the deltoid will take
over and dominate. So it becomes more of a side lateral raise.
The towel will drop on the floor the minute you do that though. That’s why it’s a good idea to have it as
a visual feedback. The reason why that’s a problem is, the rotator
cuff in general is supposed to keep the heavy humerus centered inside of the glenoid. So inside the ball and socket you’re supposed
to have a centrally located ball. As you raise your arm up, whether it be through
an overhead press or a side lateral raise or a front dumbbell raise, that head needs to stay in the middle of the
joint, so that you don’t get a migration upwards that can cause a banging into the roof of
the acromion there, and a pinching of that rotator cuff tendon,
which will lead to that impingement. If you have the deltoid doing all the work,
all your doing is contributing more and more to the problem because the deltoid in the
first place wants to pull the head of the humerus up. The only muscles we have that counteract that
upward pull and keep it centrally located, are those boring old, three little rotator
cuff muscles. So let them do the job in the first place.
Let them actually work. The second mistake that we have to consider
and fix, is the position that we have with our upper body when we do the exercises. You see any external rotation exercise is
great but not if you’re doing it at a piss poor posture. You see if you have rounded shoulders like
this, you’ve just completely negated all the freedom you’re trying to create by keeping
the balance and strength in the rotator cuff muscles in the first place. See try this quick test with me. Get yourself
into bad posture. Allow your shoulders to round forward, let your shoulder blades round,
protract around your body. Get your shoulders rounded forward, exaggerate.
Now take your arm and try to raise it as high as you possibly can. This is it, this is as far as I can go before
it mechanically gets blocked. It’s literally hitting the roof of the acromion here, inside
my shoulder joint. Now if I put my shoulder blades in your back
pocket, all things will change. Now by just setting my shoulder blades, like
I said, down and back. You just want to let them be tight up against your rib cage. When I do that, now I raise my arm up I’ve
got way more freedom. Because I actually allowed the roof that was leaning forward here and
blocking the head of the humerus to now sit back, so now that humerus can come
up and actually move freely inside that socket. The third and final mistake is actually related
to the second one, and that is an inattention to the other half of the equation here. What is the actual shoulder blade doing? We
just covered how important the position of the shoulder blade is to the overall function
of the shoulder joint, so if you’re not worried about the position
of your shoulder blade at any point in time, then you’re really ignoring a main key component
of the goal of your shoulder external rotation exercises. So, we need to fix that. We need to realize
that two muscles will actually really position the shoulder blade where we want it to be,
that down into your back pocket position. That’s going to be your Serratus Anterior
and your Lower Trap. We can actually train these two muscles very, very easily. And with very little extra work in your workout. Here I’m demonstrating a Plank Plus. And it’s
actually done with a slight tweak. I have my arms, my forearms on the ground and I have them palms up, with my shoulders
and elbows in and my hands and forearms out a little bit, to get a little external rotation
into my shoulders. And from here, I’m trying to just push my
body away from my arms, keeping everything nice and tight and fixed. We’re getting a protraction of the shoulder
blades around my body and I’m just trying to push away, but again leave everything nice
and tight and stable. The Serratus Anterior is what’s getting the
focus of that work there and it’s trying to hold the shoulder blade nice and tight here,
as you can see on our skeleton. Nice and tight for the rib cage, because you
need that stability down. The second thing we need to do is to work
on the Lower Traps so that we can get the proper rotation of the shoulder blades, because when we raise our arm up, there’s
a huge amount of rotation that’s needed by the shoulder blade to do that. If your shoulder blades stay fixed, you’d
only get your arm up about two thirds of the way. So you need to make sure that you’re getting
the rotation of the shoulder blades and it has to stay tight to your rib cage. So you can do some of the exercises I’m showing
you here. The first can actually be done in two different
ways, either using the bar or using equipment. But it’s the same goal here. You can see me hanging from a pull up bar,
it’s that natural upper rotation that’s occurring here from the pull up position right as I
had my arms up and hanging over my body. But I want to just try to pull my body up
without allowing my elbows to bend. But now we’re getting in control and contribution
from the Lower Traps to help develop some strength and stability into the scapular component
of back lateral humeral joint. And I can do the same thing with a cable,
like a Lat Pull Down Setup, where I’m just trying to do that real bottom position there
and keeping my arms straight the whole time. You don’t have to do a lot of these guys,
you’ve just go to make sure you’re doing them right and you’re allowing the right muscles
to do the work. And that’s what it is guys, it’s not about
doing a whole lot extra. Matter of fact, we have ways that we combine
the rotator cuff into the exercises that we normally do. We realize that this big over reliance on
internal rotation in most programs is not going to cut it. And that’s why as a Physical Therapist, I’ve
put together the ATHLEANX Training System. So it’s not just about getting you big and
strong, we’ll do that, I promise you. But we’ll also do it in a way that we protect
your joints and help you get there safely. Guys, if you’re looking for a program to build
muscle but at the same time, realize and respect the longevity that comes with it so we can
actually do this for a long time. Then head to ATHLEANX.COM and get our ATHLEANX
Training System. In the meantime if you found this video helpful,
make sure you leave your comments and thumbs up below and we’ll keep making them. Alright guys, we’ll be back here again in
just a few days.

100 thoughts on “Top 3 Rotator Cuff Exercise Mistakes (FIX YOUR SHOULDER PAIN!)

  1. Do you have any idea how important and useful your demos and explanations are to classical musicians (who are intimidated by jocks)? ….. I never pay for training videos, but I just might buy yours!

  2. how much weight should be used on the rotator cuff exercise you did on the cable? I know it has to be a small amount of weight but I don't want go too light and not get the results desired to strengthen. Any suggestions?

  3. Thanks, that was very helpful
    I have rotator cuff pain from lifting and just tried your strengthening method. I will definitely add this to my workout.

  4. I hurt my shoulder a few weeks ago and saw this video, which helped to get a good idea of what to do and what not to do, I wanted to know a little bit more and so I checked out this book on the subject https://amzn.to/2AS7u1j – I was considering getting surgery, I don't think I will anymore 🙂

    Have a good one friends !

  5. I had only recently noticed a pop in my left shoulder, few months back.
    So now that I know what it is, I'm starting to take these workouts and fix it before I go back into any sort of actual weights.

    Thanks for the information! This was great!

  6. Hey buddy this is an older video obviously I'll tell you what you look even better now.. not just muscularly but as a total person

  7. I have shoulder pain where the side delt meets my tricep. What is this and how can I fix it? I've always taken the time to warm up my shoulders before lifting so I'm not sure what's going on.

  8. The side of my shoulder hurts and is uncomfortable when working out. The shoulder area that hurts starts from where the shoulder muscle meets the bicep and to the top. What do you suggest I do to help it recover and what workouts can I do so I don't lose strength and not injure it again in the future?

  9. I think those are some great exercises I am going to add to my own program. I do have a lat pull down attachment for my bench. I'm going to start doing those reverse shrugs with the lat pull down to get those shoulder blades moving.

  10. i have a painful "catching" sensation on my right shoulder on certain lifts…anyone else get this…. any suggestions?

  11. Very well explained. Finally I have understood the key points of the rotator cuff.
    This is most useful for me in order to recover my damaged right rotator cuff in the right way.
    I am now beginning to realize that I was doing it the wrong way.
    Yr video is highly appreciated. Many thanks

  12. I spend so much time at a PC screen, or I commute, both roll my shoulders forward to painful impingement. What other AX videos may help my condition?

  13. It was a hot day, bad attitude, slumpy posture, mower wont start. My rotator cuff is killing me! This sounds like there's hope. Thanks

  14. kKThank you for all this rotaator cuff stuff. I've really got mine in a bad way but am following your advvice and working haard — and smart

  15. Fucking finally! Been seeing so many different pts that couldn’t tell me why impingement exercises never worked I always knew it was the technique/placement/pattern but they could never tell me what was wrong. THANK YOU ATHLEAN-X

  16. Great content – very informative. Only thing that I would add is that there are actually 4 rotator cuff muscles; I think he is leaving out the subscapularis muscle.

  17. My right shoulder has been going out for the past year. I’ve tried all kinds of stuff to make it better but it didn’t work! Since I started following him, my messed up shoulder is doing much better! Thank you!

  18. If someone is abducting and ER their arm in the first 30 deg of Abd isn't that just bringing supraspinatus into the workout? Like hitting all 3? I found a study that says as you IR or ER the arm in Abd the supraspinatus stabilizes but also assists in either direction. Also, textbooks say you want to protract your scapula to clear 90 deg of flex but not exaggerated. The upward rotation and posterior tilt of the scapula with a mild to moderate protraction will allow you to clear 90 deg flexion. What are your thoughts on all this?

  19. Help doctor Jeff my shoulder is starting to worry me. Nothing tragic just made the mistake of letting my shoulder relax while doing a exercise.

  20. I started to do this the first I saw the video. Think I just found some new muscles I've never used.. or probably used wrong. Together with a strap band exercise for shoulders from another Athlean-X video.. I hope it will help me from years of pain. Thank you Dr A-X for this video and God bless you.

  21. God, that was helpful. It is very difficult to understand the anatomy and function of the rotator cuff, but the explanation couldn't be clearer. Awesome job!

  22. Any way possible to show/explain d exercise 4 rotator cuff on elbows with more detail..use to follow u daily for got hurt at work back working out for 6 months kinda stop cause never a reply or answer back then or now. But u truly do no ur shit..thks 4 all great vids no this 4 years go. But I came back to it cause u real ..

  23. This is a big help, I hurt my shoulder working. I've seen a doctor, and have been going to physical therapy. Your explanation and how to do it right is the best. Thanks

  24. 1:20 Point 1
    towel will drop on floor = tells you youre veering off exercise

    ====================
    Point 2
    2:25) POsition of upper body during rotator exercises
    3:05) Hunched in posture = range of motion blocked like raised upward hits acromion

    ========================
    Point 3
    3:36) Know importance of shoulder blade
    4:05) 2 muscles will allow ideal shoulder blade position( to be downward in your back pocket )
    1. Serratus Anterioir (Superhero muscles)
    2. Lower Trap

    4:20) Plank Plus exercises
    Serratus Anterior will be holding the scapula to your rib cage = holding down to your rib cage

    5:03) Next is to get the rotation of the scapula downward

  25. Hi Jeff, both my shoulders have AC joint pain…. Any way to heal them and any exercise to strengthen the muscles surrounding that area to protect them from happening again?

  26. What exercises should I concentrate on after left shoulder total joint replacement surgery? I have been cleared by my surgeon for a normal life

  27. Needed this. I have a shoulder impingement on my right shoulder. Started doing rotator cuff work and it hurt my other shoulder a little, i felt something was off. I was doing the first example exactly how you said it is being done wrong. Thank you jeff

  28. Jeff, I'm going into rehab after an injection treatment for a ruptured rotator cuff tendon, that is supraspinatus tendon and it's been 4 months since. That pull down movement without bending your elbow you showed in the video, will it be Ok to do or is it going to be too much stress on my tendon? And what about other two? Would it be Ok to do for my rehab exercises?

  29. Rotator cuff is 4 muscles, not 3 (supraspinatus, infraspinatus, teres minor, and subscapularis) Do I understand correct that the excercises here are for keeping the scapula in correct position (depressed and retracted?)?

  30. before i could even type it in before my shoulder workout….outta no where jeff shows up

  31. I just noticed that when I shut my eyes and listen to you talk I can easily envision jerry Seinfeld giving me fitness advice.

  32. I messed up my shoulder about a month ago. I fell on it and heard a pop.i guess I didn't break anything so say the x-rays but now when I move my arm a certain way I feel a pinch like nerve or tendon or something. Can the exercises help me heal?

  33. I have a chronic rotator cuff. And it’s because throwing very hard snowball’s to friends at winters. Also I remember throwing stones with a friend contending him. Then it became chronic

  34. Having major problems being able to fully externally rotate my left shoulder. If I do both arms simultaneously, my left is about 30% less than my right.

  35. Hey Jeff, if get a chance to read this. I want to know what the cause of my shoulder pain might, if it actually is the rotator cuff. When im working out my shoulders or even my chest, my left shoulder is in excruciating pain, and ive tried different things to help it stabilize but none have worked, and now i feel its gotten worse, what can i do. I was going to make an appt with my doc, but i wanted to ask your advice before i go in there, just so they can give me pointless ibuprofen

  36. I can’t believe I did this to myself. Can’t even barbell squat it hurts so bad. Now I’m hearing that i can’t fix it? My shoulder impingement is gone, why can’t this one be gone???

  37. I think you should make an 8 part episode on these exercises from the unlocked shoulder to the strength and conditioning.. I've tried just about everything But it all starts with the mechanics of everything lining and the slow rehab.. A lot of us follow you because we all want the pain to stop and we want to get better to keep it from coming back.. Keep up the great videos and hope you keep helping everyone out..

  38. Great rotator cuff explanation, my question is what musculature best works on depression of the shoulder and scapula? IF trying to slide scapula 'down into back pockets' what are some moves to impress upon depression of that blade complex? Please.

  39. Hey Jeff, I recently started working out again to get back into optimal shape. As I move slowly through the progression of my workouts, an old shoulder pain has resurfaced,. The pain feels like it’s inside the shoulder between the shoulder and my arm. Should I stop working out? Or should I continue to work out and perform exercises with elastic bands at the same time in order to heal?

  40. Hi I have pain in the arm pit area and get severe pain when doing many upper body workouts, chest, back shoulders , been going for acupuncture and physio, any suggestions?

  41. Jeff, have to call you out on this one; you said there are 3 rotator muscles, when there are four. Which one are you not remembering?

  42. I have this clicking sound in my right shoulder when I raise my arm and also while doing dumbbell rows. I also sometimes feel pain in my right shoulder rotator cuff and I am facing these issues with my right shoulder only. Please help me fix it.

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