Strukturelle Balance, BTN-Press, Cuban Rotations und mehr

Wieder ein genialer Post von Jim B(eastskillz)arthurst via Facebook.Mit noch mehr genialen Infos weiter unten. Must have read!

„Offizieller Teil 1 des AntiGuru-Projekts – Secrets for Free “
also besser gut mitschreiben…

BeastSkills.com 3.3.2014

Expanding upon the Sotts Press post from Saturday –

Two articles to share. The first is one from Charles Poliquin in
regards to structural balance. An excellent read, but this is what he
had to say about the behind the neck (BTN) press –


„The shoulder, when healthy, is designed to do the press behind the
neck without any problems. If you can’t do it, you have, as my good
friend Gary Roberts of the Hurricanes would say, „some issues.“ These
issues can range from a tight subscapularis to a weak infraspinatus.
Before testing it, fix these problems.“ – Poliquin


(http://www.t-nation.com/free_online_article/sports_body_training_performance/achieving_structural_balance)

Anything a weak infraspinatus could also affect? Let’s look at this clinical review of the infraspinatus –

„During shoulder abduction, from 120o to 150o, the infraspinatus is
more active than the supraspinatus.1 A reason this muscle is involved in
prolonged overhead activities.“

(http://www.dynamicchiropractic.com/mpacms/dc/article.php?id=40465)

To make a long story short (too late), a weak infraspinatus affects
prolonged overhead activities – like a handstand – and a weak BTN press
is an indicator of a weak infraspinatus.

So….

Improving the BTN press can improve your handstand.

Give it a go.

Vor allem der Poliquin Artikel ist lange von meinem Radar verschwunden. Das schönste daran sind konkrete Zahlen. Für alle die es genau wissen wollen. Ich peile zwar nicht ganz welche Aussenrotationsübung er meint. Die Message solche, nicht zu vernachlässigen, ist allerdings klar.

Für diejenigen die um jede Art von Eisen einen grossen Bogen machen.Hier drei Übungen mit dem Körpergewicht welche die Schultergesundheit extrem positiv beeinflussen:


1. Scapula Klimmzüge

2.L-Sit und Co
grosses Fragezeichen???
-> Der Clou sind hier die nach hinten zeigenden Finger! Fiese Nummer vor allem am Boden ohne Blöcke und Co. Wichtig sind natürlich depressive Schultern..damit diese später noch gut drauf sind.:-)
Also Schultern nach unten! Ausserdem nach hinten.

Ohne aussenrotierten L-Sit später kein Manna möglich.

3. Bridging/Brücke und Co.

ähnelt der BTNpress(s.o).

Sollte in irgendeiner Form ins Training integriert werden.
Statisches halten, Wallwalks, Back Bends, Locomotion Kram(Rotation into LowBridge usw)

Diese drei Übungen sollten am besten kontinuierlich beübt werden!
Ansonsten wenigstens Gummieband AR ins warmup, oder auch hier habe ich auf ein paar geeignete Übungen verwiesen!

Wer Streber sein möchte gibt sich mit Cuban Rotations die Kante:
Mehr Infos:Meinungen von Sommer, Ido, Poliqun und Co

Nach langer Suche endlich wieder gefunden:

Ido via Facebook 1.Sept. 2012

I first read about the concept of Structural Balance years ago from an article written by Charles Poliquin.
Poliquin described a certain relationship that should be achieved
between various upper body movement patterns (notice I am careful not to say ‚muscles‘ here) but more importantly educated me about the need for specific shoulder stabilizers conditioning.

While trying to apply some of these concepts I became a big fan of the
‚Cuban Rotation‘ as one of the most ‚bang for your buck‘ exercises for
upper body structural balance.

The Cuban Rotation entails an
external rotation motion of the upper arms in an upright, 90-90 degrees
both in shoulder and in the elbow joints. (Some of you may know the
Cuban Press, but I find it a waste of time to include the Upright Row
and the Press motion where the weight is basically held back by the
Rotation portion of the lift)
Proper Scapula positioning and cuing
for the movement is best done in person in one of our Upper Body
Strength Certification Courses.

A good long term goal with the
Cuban Rotation is to aspire for a HALF BODYWEIGHT lifted for 5 reps with
at least 3 sec eccentrics.
Some of you may laugh, but this is no
crazier than doing a One Arm Chin Up and will keep your shoulders
healthy and strong while allowing further development of the internal
rotators as well, as balance sets in.

Training with the Cuban
Rotation should be performed 2-3 times a week for 3-7 sets at a time.
Rep ranges can vary as you should start with lower intensity and work
your way through to lower rep sets.

If you can have one goal
out of 5 to balance all your upper body strength training I would put
the 50%BW Cuban Rotation as that goal. Try it and you will be surprised
how good your shoulders feel and how the rest of your strength training
is effected. Enjoy!

Irgendwo gab er auch mal die Empfehlung sich, über mehrere Wochen vom 12-15 wh Bereich, langsam bis zum 5 er Bereich hochzuarbeiten.