The best exercise you’re not doing enough off! The Powell raise. How does the powell raise differ from other rear delt exercises? It’s due to the resistance applied With traditional rear delt exercises, the problem for the majority of us is that additional resistance is applied during the lift due to the tightness from out anterior musculature reaching its flexibilty limits. Due to the position the added resistance is applied it actually ends up restricting our range of motion. This prevents us from fully shortening the muscle, which should be the most productive part of the movement. With the Powel raise, the most difficult portion of the lift is the start when your arm is parallel to the floor and the resistance decreases as you get towards the top. This means you only have to resist gravity! Not gravity + anterior musculature tightness. Rear delt development suffers considerably when structural imbalances are present. Unfortunately the majority of us end up assuming forward shoulder orientation due to the difficulty to combat the amount of work we do pressing. Ironically it also ends up decreasing our ability to develop the same musculature responsible for pressing. As your posture changes, your positioning when lifting changes. If there is no intervention it shifts the emphasis of which muscle group contributes most when pressing and performing pectoral work. If you feel like your front delt does the majority of the work when you perform pressing or fly movements, this is you. Realising that the training practices you’re implementing are making you worse is a bitter pill to swallow but it’s often the case and it’s usually just a matter of time before it catches up to you. What remedial practices do you implement to mitigate the side effects of training? The Powel Raise is one of the lifts we test in the PICP upper body strength ratio assessment because of its importance and it’s also a good place for you to start. If you’re interested in having your shoulder health and strength ratios assessed the PICP upper body structural balance assessment is the correct tool. Screw ending up in a sling, Marcus Optimal Development Mass Training Facility
Posted on: Thu, 22 Jan 2015 10:48:53 +0000
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