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Old Forum Shoulder Strength TGU

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cwild1971

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New to SF forum.  44yrs old, fitness level is pretty poor, strength levels are okay.

Before beginning S/S workout, I did 4-5 weeks of PTTP to have a general strength base.  Deadlifts 250-300lbs and C/P 53-70lbs.

Started prescribed warmup and S/S program a week ago.  Swings 24kg, TGU 16kg dropped to 11kg.  TGU is next to impossible at certain ranges of shoulder motion to perform safely. (Years of pitching in baseball).  I can do C/P into a windmill with 16/24kg with little to no pain in my shoulder.

Would it be worthwhile to continue with windmill variation for shoulder strength and mobility for 2-4 weeks, then revisit TGU with 11-16kg? Or would it be better to continue with 11kg KB?

Maybe someone can suggest another exercise to gain some shoulder mobility and strength?

Thanks for any input.

Chris
 
Kettlebell arm bars.

Also Al Ciampa posted a good video of a shoulder mobility getup.  Use an 11kg or 16kg.

https://www.youtube.com/watch?v=jkUgh2YojIk

 
 
Chris, your problem may actually be too much mobility in your shoulder. You may need a dose of old fashioned shoulder and rotator cuff strengthening exercises. I don't see it covered here often, but some side lying external rotations and cuban presses. I also like the series that Nick Tuminiello put together: http://nicktumminello.com/2009/07/a-new-and-improved-ytwl/. The TGU is a really good exercise and if you can't do it, then that is indicative of the level of dysfunction of your shoulder. I fyou can do it safely with the lighter weight, I recommend adding speed bumps per this video. It's similar to what Al has in his video but expanded: Part 1 - http://www.functionalmovement.com/articles/FMS%20Video%20Series/2013-10-01_fms_unplugged_ep_6_-_cook_-_ing_the_turkish_get-up_speed_bump_part_1

Part 2 - http://www.functionalmovement.com/articles/FMS%20Video%20Series/2013-10-16_fms_unplugged_ep_7_-_cook_-_ing_the_turkish_get-up_speed_bump_part_2
 
You can also push against a wall, transitioning to the different positions and gradually improve your stability and ROM (and the arm bar), then go to the KB.

Sean
 
Have you had the shoulder evaluated by a medical professional?

Could be lots of things at this point - form on the Get-up, hyper mobility, hypo mobility, structural issue, your neck........ Lots of possibilities

From the part of your post re: windmills with "little to no pain" in your shoulder I think you need to get checked

If the first part of the get-up to the elbow is OK then start there while getting your shoulder checked out

keep us posted

 
 
Been working with what Travis suggested,  Al Ciampa video, with 16kg Mobility Getups.

Think part of problem is my old injury, but mostly it's poor form transitioning into the getup.  i'll continue with the Mobility version until the snow melts and I can move outdoors. If I need to drop the weight while practicing the final part of the Getup, I'll be able to drop it safely.

 

 
 
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