The Glenohumeral joint is one of the most fragile joints of all the body, due to its structure. In fact it is subject to several injuries. There are many exercises to prevent shoulders injuries, the “PRONE RAISES”, is one of them. It is very effective to maintain and improve the stability and the mobility of the scapula and the shoulders and it involves the core too.
PRONE RAISES 1)video courtesy of Diesel Strength
Joint Mobility is an important factor for performances and wellness. It allows to reach greater range of motion and to maintain the functionality of your joints. Its benefits result in increased strength, because the greater the extension is of the muscles during the execution of the exercise, the higher the strength required is to shorten them.
Joint mobility should be part of our training program as well as any other conditional capacity. You can include it as an isolate recovery session, in the beginning of your training, before the warmup, after the training, as a cool down, or both.
Prone raises are very good to increase the size of your upper back too: adapting the load, the velocity and the number of repetitions can allow you to easily obtain some hypertrophy of the muscles connected with the scapula.
After an appropriate warm up (you can see some samples of warm up for Glenohumeral joint at the links below, wear your BEAST sensor on your wrist and check the speed of your raises for a better performance.
If your target is joint mobility, a proper speed is between 0,5 and 0,70 m/s. You can do from 6 to 10 reps/set. The right load is the one that allows you to keep a constant speed during the entire range of movement, without cheating. It would be stupid to load the barbell too much and don’t be able to reach the maximus ROM of your shoulders. The right number of reps will be dictated by your performance, thus go until the speed in your set is constant.
Once you master the technique of the exercise you can move on and perform the exercise for Strength or Hypertrophy. If you are training for hypertrophy, the average set speed should be lower (0,4-0,6 m/s). This time the number of repetitions will be proportionate of your capacity to keep the velocity between this range: go on till the speed of your executions drops down about 20%. Choose your rest time in order to have an incomplete recovery.
You will discover that the lift is easier at the beginning and it becomes harder as you can raise the barbell, especially the very last portion of the lift will be the real grind. The Velocity increases till a certain point during the first part of the lift and it decreases slowly in the upper part.
Furthermore pay attention to the stance between your hands. A narrow grip makes the execution harder, because it requires a greater mobility.
VELOCITY BASED GENERAL INDICATIONS
|VELOCITY m/s||NUMBER OF REPS||NUMBER OF SETS||TIME OF REST (seconds)
|MOBILITY||from 0,5 to 0,7||Min 6 Max 10||Min 3||Complete (120")|
|HYPERTROPHY||From 0,4 to 0,6||Min 8 Max 12|
Check the drop of speed (-20%)
if 0,4 -> 0,3
if 0,5 -> 0,4
if 0,6 -> 0,5
|At least 4-5 it depends on the drop of velocity||Uncomplete (max 90" - 120")|
QUICK 3 MINUTE SHOULDER REHAB 2)video courtesy of Diesel Strength
RESTORING SCAPULA MOVEMENTS 3)video courtesy of Diesel Strength
References [ + ]
|1, 2, 3.||↑||video courtesy of Diesel Strength|