Stronglifts with permanent shoulder injury

CLFrancois
CLFrancois Posts: 472 Member
in Fitness and Exercise
I started them but something (snapping and pain) tells me I should lay off that shoulder.
Looking for advice, opinions, whatever you have.
Is there a replacement lift that doesn't require over the head/shoulder.

Replies

  • rmdaly
    rmdaly Posts: 250 Member
    I get funny pain in the shoulders when I lift over my head. A trainer once suggested the upright row (I think that's what its called).

    This shows it much better than I can describe it:
    http://www.bodybuilding.com/exercises/detail/view/name/standing-dumbbell-upright-row
  • Unknown
    Unknown
    This content has been removed.
  • steve0820
    steve0820 Posts: 510 Member
    There's too little info to even make an educated guess as to what the problem might be, but a common problem that is exacerbated by certain over-the-head movements is shoulder impingement. You also didn't mention exactly what exercise you want to replace, though it sounds like you are talking about an overhead barbell press.

    If you're looking to replace the barbell press, you can do the dumbbell press with your elbows brought in more and the press done in a somewhat of an arc, which will prevent your arms from fulling extending also, taking some pressure off the shoulder joints. You can also try subbing in an incline press, which moves the emphasis to the upper chest, but still hits the front delts plenty. You might also want to strengthen your rotator cuffs with internal rotations, external rotations, and cuban presses with very low weights.

    FWIW, I have shoulder impingement in both shoulders and it simply wasn't going away so I work around it. I do flat bench, incline bench, and dumbbell press. On my benches I keep my elbows tucked more and bring the bar down lower on my chest. I personally do not lift heavy anymore on anything with shoulder involvement (I work in the 8-12 rep range mostly, 3-4 sets).

    Good advice here. I also have shoulder issues. First thing I had to do is switch to dumbbells, from barbell. I also had to re-work my mechanics on Bench press. If you're doing Bench, just make sure, elbows are not flared out 90 degrees, more 45. Same deal with push ups if you do them.

    If you do incline, just remember the more incline, more it focus on the shoulder rather then chest. I find sometimes incline DB presses hinder my shoulder, but that's me.

    Another exercise I did for shoulders which did not bother me and helped was, DB swings, superset with DB push press

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