Hanging leg raise / shoulder discomfort

6packsohard

Recently I shifted from the captain chair/ assisted leg raise machine to hanging leg raises.

While I perform them I feel okay. But when I finish my set of 6-8 reps, I feel slight discomfort in my shoulders.

Is this normal?

usmcmp

Sounds like your upper body needs more help. Thicker chest, delts and arms should take care of that. Don't forget the traps and lats, they're important for shoulder stability.

6packsohard

usmcmp wrote: »

Sounds like your upper body needs more help. Thicker chest, delts and arms should take care of that. Don't forget the traps and lats, they're important for shoulder stability.

What do you mean by needs more help? Need more strenght? So would you advose me to continue this excersize and "discomfort" will go away.

Or improve strenght and then come back to his excersize later?

usmcmp

I would advise you to improve your upper body strength and then see how it feels at a later date. Compound lifts should do a lot for your abs anyway.

Gallowmere1984

Are you feeling it on the anterior deltoid? If so, this is completely normal when new to HLRs. The muscle is getting worked in a way that few people will apply, outside of that particular exercise. Forward dumbbell swings with controlled descent are about the only weighted exercise I can think of that would hit in a similar way.

6packsohard

Gallowmere1984 wrote: »

Are you feeling it on the anterior deltoid? If so, this is completely normal when new to HLRs. The muscle is getting worked in a way that few people will apply, outside of that particular exercise. Forward dumbbell swings with controlled descent are about the only weighted exercise I can think of that would hit in a similar way.

Yeah, during the excerize I don't feel pain/ discomfort. Just after my set, slight discomfort in the anterior delt.

I also feel a strech, but this is probably because I am hanging.

6packsohard

usmcmp wrote: »

I would advise you to improve your upper body strength and then see how it feels at a later date. Compound lifts should do a lot for your abs anyway.

Like shoulder presses?

Is it normal to have a stretched feeling?
Cause I'm hanging.

rainbowbow

When you said anterior delt two things come to mind:

lack of flexibility
you have shoulder impingement or poor shoulder stability

For the first obviously you'll want to increase flexibility, for you a wall stretch like these two stretches should help:


For the second you'll want to make sure that when hanging that you are keeping the shoulders in the proper position (i.e. active and packed). You can see below for this:



It's important to note that if you aren't used to keeping your shoulders in the proper position there's a pretty good chance you're also doing this on other exercises: assisted / pull ups, deadlifts, seated or bent over rows, etc.

you'll want to fix that issue ASAP so that you don't experience a dislocation or tear to the rotator cuff

stanmann571

rainbowbow wrote: »

When you said anterior delt two things come to mind:

lack of flexibility
you have shoulder impingement or poor shoulder stability

For the first obviously you'll want to increase flexibility, for you a wall stretch like these two stretches should help:


For the second you'll want to make sure that when hanging that you are keeping the shoulders in the proper position (i.e. active and packed). You can see below for this:



It's important to note that if you aren't used to keeping your shoulders in the proper position there's a pretty good chance you're also doing this on other exercises: assisted / pull ups, deadlifts, seated or bent over rows, etc.

you'll want to fix that issue ASAP so that you don't experience a dislocation or tear to the rotator cuff

This.

Anti-shrug, pack, whatever you call it. Make sure you're doing it.

If you're doing it right, and you get a little discomfort it will pass in time. If you're not doing it, and you get discomfort... it will get worse.

6packsohard

rainbowbow wrote: »

When you said anterior delt two things come to mind:

lack of flexibility
you have shoulder impingement or poor shoulder stability

For the first obviously you'll want to increase flexibility, for you a wall stretch like these two stretches should help:


For the second you'll want to make sure that when hanging that you are keeping the shoulders in the proper position (i.e. active and packed). You can see below for this:



It's important to note that if you aren't used to keeping your shoulders in the proper position there's a pretty good chance you're also doing this on other exercises: assisted / pull ups, deadlifts, seated or bent over rows, etc.

you'll want to fix that issue ASAP so that you don't experience a dislocation or tear to the rotator cuff

Many thanks!

Active and packed? Do I have to retract my shoulder blades to be ij the correct position?

rainbowbow

6packsohard wrote: »

rainbowbow wrote: »

When you said anterior delt two things come to mind:

lack of flexibility
you have shoulder impingement or poor shoulder stability

For the first obviously you'll want to increase flexibility, for you a wall stretch like these two stretches should help:


For the second you'll want to make sure that when hanging that you are keeping the shoulders in the proper position (i.e. active and packed). You can see below for this:



It's important to note that if you aren't used to keeping your shoulders in the proper position there's a pretty good chance you're also doing this on other exercises: assisted / pull ups, deadlifts, seated or bent over rows, etc.

you'll want to fix that issue ASAP so that you don't experience a dislocation or tear to the rotator cuff

Many thanks!

Active and packed? Do I have to retract my shoulder blades to be ij the correct position?

I generally give the verbal queues "shoulders back, chest up" and then once you're hanging "keep your shoulder's tightly in socket". I know that's probably not helpful but so long as you understand that the shoulder should be in the neutral "good posture" position at most (if not all) times it should help.

Something I like to do is invert my clients in a handstand up against a wall and have them hold this position very very tightly (i'll knock them back and forth a little to make sure they are tight all throughout the kinetic chain). Then i'll ask them to push up as high as they can without moving their hands off the floor or "shrug". This can help strengthen this movement and help you realize what it feels like to have shoulders packed and active.

6packsohard

rainbowbow wrote: »

6packsohard wrote: »

rainbowbow wrote: »

When you said anterior delt two things come to mind:

lack of flexibility
you have shoulder impingement or poor shoulder stability

For the first obviously you'll want to increase flexibility, for you a wall stretch like these two stretches should help:


For the second you'll want to make sure that when hanging that you are keeping the shoulders in the proper position (i.e. active and packed). You can see below for this:



It's important to note that if you aren't used to keeping your shoulders in the proper position there's a pretty good chance you're also doing this on other exercises: assisted / pull ups, deadlifts, seated or bent over rows, etc.

you'll want to fix that issue ASAP so that you don't experience a dislocation or tear to the rotator cuff

Many thanks!

Active and packed? Do I have to retract my shoulder blades to be ij the correct position?

I generally give the verbal queues "shoulders back, chest up" and then once you're hanging "keep your shoulder's tightly in socket". I know that's probably not helpful but so long as you understand that the shoulder should be in the neutral "good posture" position at most (if not all) times it should help.

Something I like to do is invert my clients in a handstand up against a wall and have them hold this position very very tightly (i'll knock them back and forth a little to make sure they are tight all throughout the kinetic chain). Then i'll ask them to push up as high as they can without moving their hands off the floor or "shrug". This can help strengthen this movement and help you realize what it feels like to have shoulders packed and active.

rainbowbow wrote: »

6packsohard wrote: »

rainbowbow wrote: »

When you said anterior delt two things come to mind:

lack of flexibility
you have shoulder impingement or poor shoulder stability

For the first obviously you'll want to increase flexibility, for you a wall stretch like these two stretches should help:


For the second you'll want to make sure that when hanging that you are keeping the shoulders in the proper position (i.e. active and packed). You can see below for this:



It's important to note that if you aren't used to keeping your shoulders in the proper position there's a pretty good chance you're also doing this on other exercises: assisted / pull ups, deadlifts, seated or bent over rows, etc.

you'll want to fix that issue ASAP so that you don't experience a dislocation or tear to the rotator cuff

Many thanks!

Active and packed? Do I have to retract my shoulder blades to be ij the correct position?

I generally give the verbal queues "shoulders back, chest up" and then once you're hanging "keep your shoulder's tightly in socket". I know that's probably not helpful but so long as you understand that the shoulder should be in the neutral "good posture" position at most (if not all) times it should help.

So sort of like a the beginning position of a pull up/ lat pull down by contracting shoulder blades and then from there do the leg raises?

Today I did the captains chair, will try out these tips on Monday.