rotator cuff concerns, maybe a snatch problem

[azmark]

I had some problems a while back with my rotator cuff after moving up to a 24 Kg bell. I followed some good advice, and dropped back down to the 16 and the PM. I basically started over again, although at a higher intensity (longer swing inervals, more TGUs). After adding in C&P and snatch practice, my right rotator cuff started giving me discomfort again.

Will TGUs help strengthen my rotator cuff? Should I just quit the snatching for a while again? It's just a twinge at this point, and I don't want it to get worse. It's really upsetting, because the snatches aren't physically difficult...in fact they feel easy. I want to keep progressing with my conditioning and work on this problem simultaneously if I can.

[ozarkdude4]

Yes, do TGUs or windmills. They will strengthen your shoulder stabilizers and also stretch them giving you better flexibility in the snatch. You are wise to fear the pain and ask questions.

[0311bravo]

I'm guessing you have a shoulder mobility restriction. try some aggressive shoudler stretching to root it out. I've also noticed often when people start snatching their shoulder is out of the socket, or it's in at the top but pops back out on the way down. Go back to your swings and see if your shoulders are tight, lats firing, or if they're kind of being pulled forward.
I think seeing an RKC would help with a lot of this stuff. Or buying a really good DVD.

[BJones RKC]

Could be a T-spine mobility issue - Could be a form issue

See an RKC for Form assessment

See an FMS trainer to get screened and learn some mobility drills

CK-FMS trainer would be best

Secrets of the Shoulder would give you a lot to work on.

Brett

[azmark]

Great feedback. My personal guess is shoulder mobility problems. my delts, especially anterior, develop disproportionately to the rest of my upper body. It's genetic; they grow no matter what I do. Wish my pecs were like that. Anyway, I'm thinking about getting your DVD, Jordan. I like what I see on you tube. Also, I'll look into Secrets of the Shoulder. No RKCs anywhere near me. If I can work out my own problems satisfactorily, I've considered becoming an RKC down the road just so there's one in my area. Long way away, though. Gotta fix myself first.

Would KFTGU help out? If I'm stuck with the 16 KG bell for a while, I might as well get the most out of it.

[SteveFreides]

Originally Posted by azmark

I had some problems a while back with my rotator cuff after moving up to a 24 Kg bell. I followed some good advice, and dropped back down to the 16 and the PM. I basically started over again, although at a higher intensity (longer swing inervals, more TGUs). After adding in C&P and snatch practice, my right rotator cuff started giving me discomfort again.

Will TGUs help strengthen my rotator cuff? Should I just quit the snatching for a while again? It's just a twinge at this point, and I don't want it to get worse. It's really upsetting, because the snatches aren't physically difficult...in fact they feel easy. I want to keep progressing with my conditioning and work on this problem simultaneously if I can.

Comrade azmark, there are many ways to approach your problems, although I agree that a CK-FMS visit would be ideal.

If you are going it alone, then try adding heavier work gradually instead of "moving up to a 24 kg bell." A great way: use the 24 kg one day per week. Make that day a lower volume day with a big focus on perfect technique. You can reap a lot of benefits from this approach, including but not limited to the weekly 24 kg session teaching you things about your form that you can take back to your 16 work. If this does not fit neatly into your current training plan, improvise and adapt, e.g., try just a few 24 kg lifts on a variety day and, if that goes well, then try the 24 kg on your light day, odd as that may seem, but cut the volume even more, or make your light day a mix of 16 and 24 kg.

Do this for a few weeks and see how you feel, especially after your weekly heavy session. If you feel good, try the 24 twice a week instead or otherwise increase the amount of time you spend with it and, if you don't feel good, regroup and make it a higher priority to get some professional advice about your form and/or your movement restrictions.

Just my opinion, your mileage may vary.

-S-
KBNJ.COM - Steve Freides, RKC II

[DrJAG2]

Originally Posted by azmark

Great feedback. My personal guess is shoulder mobility problems. my delts, especially anterior, develop disproportionately to the rest of my upper body. It's genetic; they grow no matter what I do. Wish my pecs were like that. Anyway, I'm thinking about getting your DVD, Jordan. I like what I see on you tube. Also, I'll look into Secrets of the Shoulder. No RKCs anywhere near me. If I can work out my own problems satisfactorily, I've considered becoming an RKC down the road just so there's one in my area. Long way away, though. Gotta fix myself first.

Would KFTGU help out? If I'm stuck with the 16 KG bell for a while, I might as well get the most out of it.

I have the same anterior delt issue. Besides the Secrets of the Shoulder stuff (excellent, btw), I have found that heavy rows always make my shoulder pain go away.

[azmark]

I must have been learning...your suggestion, Steve, is one of the options I've been considering. I think in order to err on the side of caution, I'll probably go to 20 Kg when I move up this time. Am I being overly cautious?

DrJAG2: I hadn't thought about rows. I haven't done heavy rows in years.

The thing that throws me about this is that my pain is not only on my strong side, but it's anterior where the delts are larger. I can dead snatch with no problem; I'm guessing that I'm stressing the rotator cuff by decelerating at the top of the 'regular' snatch movement. It's not the pull that is causing the problem, I don't think. That would show up in the rear of the cuff, right?

I'm assuming that it's the snatches that are causing the problem. What's the likelihood that it's the presses? I tried to isolate it, but the movements themselves don't cause any pain. It's only later after I cool off.

[x-mullet]

look into what brett jones posted about t-spine mobility. My shoulders were good to go till I prematurely stated vwc. I trashed both my shoulders. Long story short because of info I got on this forum look into improving t-spine mobility and check out deisel crew you tube page on shoulder rehab exercises, it fixed me.

[mc]

Originally Posted by BJones RKC

Could be a T-spine mobility issue - Could be a form issue

See an RKC for Form assessment

See an FMS trainer to get screened and learn some mobility drills

CK-FMS trainer would be best

Secrets of the Shoulder would give you a lot to work on.

Brett

Please listen to Brett: before refeeing on your body with heavy stretching or any other suggestions here, the above is an excellent progression. So i'm gonna repeat it, with one additional option.

• check form with an RKC
• learn some mobility drills (like zhealth)
• get a mobility assessment from either a ck-fms
• or zhealth coach (there are a bunch who are also RKC's)
• Secrets of the SHoulder would give you a lot to work on

best
mc