I don't like upright rows, and I don't understand how anybody who actually understands shoulder anatomy could disagree. However, I do understand what the upright row is trying to accomplish--building the upper traps and lateral deltoids. (Yes, lateral deltoids. They are the most lateral muscle on your body, so why are you calling them medial deltoids??) Because I can see this need, I would opt for performing heavy high pulls to fill it.
- Heavy High Pull
The main difference, as far as my argument is concerned, between heavy high pulls and upright rows is the height that the bar travels and, subsequently, the amount of internal rotation and abduction that happens at the shoulder. Yes, there is an explosive extension of the ankles, knees, and hips at the beginning of the movement, but my argument is regarding shoulder safety from an anatomical perspective, so while this may play a factor in shoulder health due to the inevitable rapid eccentric, it is not my main concern or argument.
- Finish of the upright row--Ouch!!
With the heavier weight of the high pull, the bar should not be able to travel as high up, which would put the shoulder at greater risk for injury. Ideally, the bar would stop once the shoulder has reached 90 degrees of abduction (humerus parallel to the floor) and is still neutral relative to internal and external rotation. (I am defining neutral here as zero degrees of internal and external rotation, as apposed to at the very center of an individual's range of motion in the shoulder relative to internal and external rotation.) With a shoulder-width grip, the bar will come to approximately chest height. In fact, because we are teetering the line of internal rotation with this, the bar should, more specifically, stop just inferior to the costal fibers of each respective pec major, i.e. just below the very bottom of the chest. This, once again, is dependent on grip width.
So, I know I have bashed the upright row before, and I still believe what I said to be true, but if you are looking to perform a similar movement without the same risk of injury, I would refer you to the heavy high pull. And please, throw those stupid wrist straps out before you do them and work your grip with a little chalk.
Charlie Cates is a strength and conditioning specialist and the owner of Self Made® (http://selfmadefitness.com/) in Chicago, IL. He has worked with competitive and everyday athletes of all ages and ability levels, from 9-year-old kids to NFL MVP's. He can be reached via e-mail at charlie@selfmadefitness.com.
This article may be reproduced with biographical information intact.
No comments:
Post a Comment