The WORST Rotator Cuff Strength Exercise (STOP DOING THESE!)
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- Опубліковано 26 січ 2022
- The “empty can” is performed with the thumbs pointed towards the ground (as if pouring liquid out from a can). The “full can” is performed in the opposite manner with the thumbs pointed towards the sky. Today you'll learn why I don't like the empty can!
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While the “empty can” is often used as a clinically as a test by medical professionals to rule in or out a shoulder impingement injury, suggestions to use the “empty can” as an exercise can be traced back as far as the early 1980’s. While this exercise may activate the supraspinatus just as much as the “full can” version, it also simultaneous brings out a high amount of activation in the deltoid muscle. This is problematic for two reasons.
Trying to strengthen a weak rotator cuff with exercises that also produce high levels of deltoid activation can lead to unfavorable joint mechanics. For example, the “empty can” exercise creates more upward pull on the humerus (compared to the “full can”) leading to a greater risk of joint impingement. This is why the “empty can” movement often elicits pain in athletes currently dealing with a shoulder injury.
It is also common to see scapular winging during the internally rotated “empty can” exercise compared to the “full can.” When the shoulder blade wings out to the side (the movement of protraction and anterior tilting) it closes off the available space deep inside the shoulder joint for the humerus to move, increasing risk for impingement to occur. In contrast, pulling your shoulder blades together (retraction) as you perform the “full can” exercise in combination with the externally rotated thumbs-up position increases this joint space and allows you to strengthen the rotator cuff in a mechanically efficient position.
Research to read:
1) Jobe FW, Moynes DR. Delineation of diagnostic criteria and a rehabilitation program for rotator cuff injuries. Am J Sports Med. 1982;10:336-339
2) Poppen NK, Walker PS. Forces at the glenohumeral joint in abduction. Clin Orthop Relat Res. 1978;165-170
3) Thigpen CA, Padua DA, Morgan N, Kreps C, Karas SC. Scapular kinematics during supraspinatus rehabilitation exercise: a comparison of full-can versus empty-can techniques. Am J Sports Med. 2006;34:644-652
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Shout out to 3d4Medical with the Complete Anatomy App visual of the body shown in today's video. - Спорт
Thanks for giving us the “Why” and increasing our understanding. The progressions are like icing on a cake, sweet.
You're so welcome! Glad you liked this one!
Just want to say a big thanks for all of your info over the years. I really appreciate it. I was dealing with impingement and lower back pain and than shoulder pain over a few years. I recently found out I had premature arthritis. I have found that by doing your mobility warm ups and by keeping my mobility good has really helped with the pain. I'm just grateful that you have been doing this videos and have educated me about the body.
Always the best information from you! Thanks
Very well explained.. please keep such information coming.
Love the detail of your videos. Really appreciate your knowledge and sharing. Thank you.
Thank you
Back when I was having winging / stability issues my shoulder I did a ton of "full can" exercises at about a 45 degree angle with the arms. Those exercises don't bother my shoulders at all, whereas I get painful impingement with the internal rotation / empty can versions of the exercises. I've transitioned to doing "lu raises" as accessory to upper body work, it's very nice.
I replaced lateral raises with lu raises last year and been loving it, would be interesting to get a Squat University video on them.
love your videos as always.
Thank you
As always excellent information. Thanks for sharing.
You're so welcome!
Another great way to add the dynamic stability that I like to use in the clinic (when in a resistance phase) is to loop a (thera)band around the weight and perform the exercise from the band end.
I'm def coppin the last one. Gonna use it as a warm up next delt day.
I’d just like to repeat Ricky’s comment. Wonderful video doc. Keep up the good work.
Loved it thank you ☺️
Glad you liked this one!
Thank you so much 🙏
Thank you.
I'm currently dealing with a shoulder tendonitis and I really appreciate the progressions and the why. I knew certain exercises, such as side-lying external rotation caused less deltoid activation from reading the abstract of some papers, but didn't know why it mattered. However, one thing I'm always a bit confused is, when we do exercises such as these, which exact rotator cuff muscles are we targeting? and why those specifically? hopefully my question is clear... :)
p.s: I also use the bottoms up kettlebell walks to help stabilise my shoulder, but I don't totally understand how it works. My suspicion is that it "activates" the lower traps somehow. Would be nice to learn this one! :)
I can't do either of those. I've been doing side raises, slightly forward traditional. Activate the delts at the bottom, slow and smooth with pauses. Started with just dumbells now using 7kg 15reps 5 sets. My right shoulder has always played up. Got sore doing bench press, then when I switched to doing barbell curls from the dumbbell curls made me real sore. Went straight back to dumbbell curls. On the mend now though, benching 58 kilos 7 reps 6 sets.
What if I feel the pain not in the previous injured shoulder but back of the neck and trap?
0:01 ouch … I say as a 46 year old man with a history of cricket and rugby shoulder injuries
Be right back, going to take an anatomy course so I can understand this video.
In the warm months I paddle a sprint kayak (one of those skinny boats you see in the Olympics) and unfortunately when you hold the paddle your shoulder is naturally internally rotated because of the mechanics of paddling. One of my shoulders has impingement pain during the season but disappears over the winter months. I'm doing lots of auxiliary shoulder work now because I'm learning to do Olympic lifts but I'm wondering what kind of pre-hab exercises I can do to stop this cycle from happening when paddling season starts again. Once the tissues are reactive it's hard to stop the feedback loop.
Thank you for the explanation, do you recommend this to help with frozen shoulder?
When doing the full can exercise, where should the arms be positioned, or does it matter? Straight out to the side, out in front, or somewhere in between. Is one position better than another for this purpose? It appeared that all three were done at one point or another in the video.
They should go out about 40° from frontal plane of body. This is the scapular plane.
Great Video Than you 🤩🥰💪🫶😁😎👌🥸🤓🥳🫡
I already use lateral raises in my routine but want to add full cans. I realize both movements are pretty similar, should I replace lateral raises for fullcan or can I safely add both without risk of overloading the shoulder?
Hey Doc, what’s your opinion on eccentric loading for mobility? Dr Quinn Henoch states that it can increase ROM while strengthening the extra ROM.
It works
I would agree - thats a reason you'll see me use the slow eccentric curl up for help lengthening the lats to improve flexibility
@@SquatUniversity So we don’t have to use extra warmup sets to integrate the new extra ROM?
Hey Doc, is it possible to make a video about torn hip labrum? My labrum is torn and my hip also clicks a lot.
Awesome can you do a teres major/minor pain/restriction of movement when moving arm up overhead
Question. If i have always pain whit full can day after huge sore on it.Does push up plus good cause dont have pain whit push up plus. So what ive read on study push up plus target at 90% supraspinatus.
I feel the banded version brings the arms too close together and out of the scaption plane and turns into into more of a ront delt raise, would it be better to do with a lighter band to allow the arms to stay in that plane
When doing an upright row one shoulder can’t activate to lift properly and gives pain to the front, are these exercises helpful for that?
Whats your opinion about Lu raises?
Nice video.. can i use this as a warm up only with super light dumbells? 😊
Yes
what's the best rotator exercise you'd recommend? unilateral if possibel
It depends which of the rotator cuff muscles you're trying to address!
What’s your opinion on crossover symmetry system?
Show how to do a good warm up for shoulder and believe everything you say in this video.
Is this a scapular raise?
What do you think about internal rotation while doing reverse flies?
This is actually a good question, anecdotally, when I had a supraspinatus injury, reverse flies aggravated my shoulder pain, so at least for me it was a no go
why they always being Expressionless?
Well explained!
What about ''behind the neck'' exercises? (Press and Pull)
I'll see what I can do for a video on that!
@@SquatUniversity
Wow GREAT
Im hoping we still get a front shoulder pain from bench pressing video still get some pain and collar bone discomfort for pressing
His teachings are interesting, it would be good if it were translated into Spanish or at least with Spanish subtitles!!
Hey Doc, what is the recommended abduction angle for doing the excersise?
Yes, I tried this at different angles and while the pain in my problem rotator cuff is gone, now there is a new discomfort in the other cuff. Not sure if this is problem form or I just found a new issue lol
Left shoulder shoulder years ago plagues me doing chest press, would these exercises help me for this?
Yes. Helped me
"WORST ROTATOR CUFF EXERCISE.. FULL CAN EXERCISE WITH BAND"
when stock templates go wrong lol. thanks for vid though the static / dynamic mix is a good burner.
is this only targeting the supraspinatus or all the rotator cuffs?
Only supra
Okay but do you ever use the empty can exercise?
The empty can exercise may be a good exercise to recruit the middle deltoid muscle
No
@@SquatUniversity why?
What do you think about exercise Lu raises?
It targets upper trapezius and levator scapulae and improves shoulder strength and helps you isolate the other muscle groups but avoid turning your shoulders in an impingement position
lu raises are like full-cans with greater rom
👍👍👍
Elevation + internal rotation = BAD
When both Athlean-X and Squat University tell you to not do something because it's bad for your shoulders, you stop doing that shit
Or you look at the evidence and don’t blindly follow internet ‘gurus’.
👋👋🏽🔥💪💪🏾🔥🍒🍒👍🏽👍
I've seen enough Athlean-X to know where this is going
Are you just trying to say that when Cesar decided someone had to die in colosseum that turning down his thumb was bad for his rotator cuff? Bad karma ;)