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Shoulder imbalance/rotator cuff weakness
Topic Started: Jan 24 2008, 12:22 AM (723 Views)
Gannet1977

My left shoulder has been about 1/2 inch higher than my right for a couple of years now, and the trap on that side is shorter and more bunched, the shoulder is also slightly anteriorly rotated. The imbalance has caused me to lose quite a few max bench attempts near lockout, as my left arm sits higher than my right when I lay on a bench, and compensation generally goes out the window when you're near a 1 rep max.
I now think the problem is due to weak rotator cuff muscles on the left side, after trying out some band rotator cuff raises and using a shoulder horn. The left side is far weaker and became very achey with almost a cramp-like sensation. I am hoping that these exercises will pull my shoulder back and slightly down to even me out. I was wondering if anyone had suffered a similar imbalance and if/how th ey managed to correct it.

Thanks

Mike
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Thrand
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This kind of problem often appears in people who do most of their pressing exercises lying down on a bench. How was your shoulder training before you noted the imbalance?
How is it now ? Aside from the specific rotator cuff exercises, that is.
Also,what kind of assistance do you do for the back ? Shoulders and chest benefit from a strong back plattform from which to push the weight on a bench press .
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Gannet1977

I used to compete in strongman comps so I've always done quite a bit of standing presses so it's probably not due to overdoing the lying presses. I deadlift every week and also do pulldowns and rows as back assistance exercises and I always do my rear delts, so I should have all my bases covered there. I did think that it may have been caused by deadlifting with a mixed grip, as the left shoulder is higher and that is my overhand grip side. I now do bent over rows double overhand and always do my warm up sets up to about 180kg double overhand on the deadlifts.
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Thrand
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You seem to have the basics covered, I agree.

Have you checked with a sports doctor or a physiotherapist ?

An idea for the pulls: it is good to do as much as possible with a double overhand grip; when no longer possible, use straps, but be sure to unstrap on the last rep of each set and do that last rep with a hook grip. This way you can still accumulate volume (reps) and at the same time have your hands conditioned to hook grip a maximum weight when in competition.
You can of course try to hook grip all reps, but that is painful to some people.
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