Barbell pullover shoulder effects1/11/2024 ![]() ![]() One peer-reviewed study encouraged many strength coaches and personal trainers to eliminate this exercise from their training toolbox. The behind-the-neck lat pulldown is an exercise that may cause shoulder or neck pain, or shoulder instability, particularly in those with rounded shoulders. To avoid training plateaus, he believed the type of exercise performed for a single muscle group should be changed frequently…with one exception. He meant that the body adapts quickly to any single exercise, often in as little as 1-2 weeks. Jones liked this combination so much that he designed a pullover machine with a lat pulldown attachment because he believed the second exercise in a pre-exhaustion superset needed to be performed quickly (like, within 10 seconds).Īlthough Jones’ pullover combo certainly could provide a good lat pump, the Strength Sensei believed that the best exercise for the lats was the one you weren’t using. Thus, you would pre-exhaust the lats with an isolation exercise, then incorporate other muscles (primarily the biceps) to work the muscles harder. Besides being easy to get into position to perform the exercise, his machine didn’t involve the biceps or grip because the resistance was applied to your elbows.Īlthough Jones said his machine was the best exercise for the lats, he believed you could work the muscles harder by supersetting his pullover exercise with a lat pulldown. ![]() The pullover was a favorite exercise of Nautilus founder Arthur Jones, referring to the exercise as “The Upper Body Squat.” His obsession with the exercise encouraged him to develop his famous pullover machine. Poliquin’s favorite upper back exercises. A dumbbell can certainly be used, grasping the inside edge of one side of the plates, but getting into position to perform this variation can be awkward, forcing you to use less weight. These were performed with a straight bar, but often many trainees preferred an EZ bar as it provided less strain on the wrists. Round shoulders increase the risk of shoulder injuries and even shoulder dislocations.īefore going further, consider that in the early days of the Iron Game, barbell pullovers were one of the most popular exercises for the lats. If these muscles are stronger than those that externally rotate the shoulders, you often develop round shoulders. When the Strength Sensei was working with pro hockey players or those involved in throwing sports, he prioritized these exercises because the lats create internal rotation of the shoulders.Īlthough it’s important to strengthen the lats, it’s essential not to overdevelop them. This relatively long muscle group connects the arms to the lower body and is critical for athletic performance and maintaining optimal posture. The primary reason to perform lat pulldowns is to work the latissimus dorsi muscles that flare out when viewed from the back. Poliquin put his muscle-building stamp of approval on were chin-ups and pull-ups. His “go-to” exercises for the upper back didn’t involve any expensive leverage or pulley machines but still provided the most “bang for your buck.” Call him old fashioned, but the upper back exercises Charles R. Those who have followed the Strength Sensei over the years know he was never a fan of lat pulldowns. The Strength Sensei on Lat Pulldowns The pros and cons of these popular exercises ![]()
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