Search found 20 matches

by senorpancho
Wed Aug 13, 2014 7:25 pm
Forum: General
Topic: Hamstring imbalance
Replies: 15
Views: 11223

Re: Hamstring imbalance

So to update on this -- leg imbalance. The one-sided exercises have started making clear that when I said hamstring, I was wrong. Adductor Magnus seems to be more likely: 1. Problem isn't a problem until I do a bent-knee exercise. 2. Doing foam rollers on pain -- it goes medial, not lateral. The sor...
by senorpancho
Wed Apr 23, 2014 7:11 pm
Forum: General
Topic: Hamstring imbalance
Replies: 15
Views: 11223

Re: Hamstring imbalance

All: Thanks for the help. This site is great for collected wisdom. I've been reading about this stuff (e.g. reciprocal inhibition from Contreras), stretching more more hyperextensions (like kids do pushups, 20 at a time, multiple times a day, good form), and unilateral hamstring work (weight now mov...
by senorpancho
Sun Apr 06, 2014 1:53 pm
Forum: General
Topic: Hamstring imbalance
Replies: 15
Views: 11223

Re: Hamstring imbalance

<<Remember that the glutes, not the hamstrings, are the dominant hip extensor. Tight hip flexors can inhibit the glute's hip extension, forcing the hamstrings to work harder than they should.>> I am interested in this -- I don't know that I have the expertise here -- most exercises I do work both ha...
by senorpancho
Tue Mar 25, 2014 1:36 pm
Forum: General
Topic: Hamstring imbalance
Replies: 15
Views: 11223

Re: Hamstring imbalance

@ Stephen Johnson re unilateral training. I like your idea of doing unilateral. That is a good idea. What's your advice for getting R and L leg from where they are (different in strength) to where they will perform the same? High reps? Lower intensity (the left is already at a lower intensity, the r...
by senorpancho
Thu Mar 20, 2014 12:45 pm
Forum: General
Topic: Hamstring imbalance
Replies: 15
Views: 11223

Re: Hamstring imbalance

All: thanks for the advice/concern ironmaiden: I can do more hyperextensions. If I'm targeting the hamstrings, I want the support low, at mid-thigh level just above the knee, right? What do you mean by tempo 4 1 2? Khronos: You know, I have the same characteristic, probably not as pronounced. But I ...
by senorpancho
Mon Mar 17, 2014 7:31 pm
Forum: General
Topic: Hamstring imbalance
Replies: 15
Views: 11223

Hamstring imbalance

I have an imbalance in my hamstrings that's been affecting squat & deadlift. The weaker leg (right) upper biceps femoris feels tight, and fatigues quickly. This occurs at full squat or initial pull off the floor with my knees bent. My push isn't explosive off this leg. Neither is explosive under loa...
by senorpancho
Sat Jan 11, 2014 12:51 pm
Forum: General
Topic: Dumbbell row stance
Replies: 5
Views: 4619

Re: Dumbbell row stance

So on dumbbell row I use the end of a flat bench or even a press chair with both feet on the floor (like the guy using the rack). I also keep my knees and support elbow locked and back flat. I may be doing some torso twisting, however. Most people put the knee opposite the rowing arm on a bench. Wha...
by senorpancho
Mon Feb 04, 2013 5:55 pm
Forum: General
Topic: No deadlift! Shoulder on fire!
Replies: 21
Views: 12509

Re: No deadlift! Shoulder on fire!

The prone incline trap lift -- I can hardly do those on the right side. That is a very difficult motion for me. I had to use 5 lbs. I will do these until it gets reasonably strong.

Thanks for the assistance!
by senorpancho
Sat Jan 26, 2013 3:06 pm
Forum: General
Topic: No deadlift! Shoulder on fire!
Replies: 21
Views: 12509

Re: No deadlift! Shoulder on fire!

OK, so I can add those things onto the small-scale lifts: Prone Incline Trap Raises (Looks like a 45 bench, thumbs up (this is prob an important detail), raise out 45 degrees until "planked") and Band Pull Aparts (oddly enough, I have just bought a nice thick rubber tube "60lb" for just this purpose...
by senorpancho
Fri Jan 25, 2013 2:37 pm
Forum: General
Topic: No deadlift! Shoulder on fire!
Replies: 21
Views: 12509

Re: No deadlift! Shoulder on fire!

Robertscott, give me an idea of what you would consider sufficient direct work for the middle/lower traps. As you can tell, I am doing dumbell rows, standing shrugs. But I think both of those work the upper traps. How can you target lower traps?
by senorpancho
Wed Jan 23, 2013 3:33 pm
Forum: General
Topic: No deadlift! Shoulder on fire!
Replies: 21
Views: 12509

Re: No deadlift! Shoulder on fire!

Thanks again ExRx guys, and here's a rundown of what I can/can't: I'm sure I can do squats, and will try this week. After a layoff, so I'll do 4 or 5 sets of 5. There will probably be some discomfort, but not enough to prevent proper form/performance of the squat. I anticipate squats taking over the...
by senorpancho
Tue Jan 22, 2013 7:47 pm
Forum: General
Topic: No deadlift! Shoulder on fire!
Replies: 21
Views: 12509

Re: No deadlift! Shoulder on fire!

ROM: just off the floor. I think it could be the lateral position of the arms when I use trap bar. One obvious solution: no trap bar deadlifts until this problem goes away. I was going to take a squat break and go with deadlift, but you can't always do what you want. I suspect what you're implying i...
by senorpancho
Tue Jan 22, 2013 12:55 pm
Forum: General
Topic: No deadlift! Shoulder on fire!
Replies: 21
Views: 12509

Re: No deadlift! Shoulder on fire!

Yes, sorry, I didn't mean shrug as in shrug up, I meant pull scapulas in, applying a shrug-like tension to the load (in this case trap bar) in preparation to pull it off the floor. I am curious what this could be and what I can do to strengthen the scapula area so I can actually perform a heavy dead...
by senorpancho
Mon Jan 21, 2013 4:54 pm
Forum: General
Topic: No deadlift! Shoulder on fire!
Replies: 21
Views: 12509

No deadlift! Shoulder on fire!

I have a question: what is hurting? I have been doing squats -- Just changed to deadlifts after a month's layoff (switch I've done in the past). Well, it isn't going anywhere due to fiery pain in my rt shoulder when I engage. Using trap bar, flattening back and shrugging, neutral neck (looking forwa...
by senorpancho
Tue Sep 11, 2012 6:35 pm
Forum: General
Topic: Improving shoulder flexibility for squats
Replies: 9
Views: 6563

Re: Improving shoulder flexibility for squats

I have this problem intermittently. Old right rotator cuff shoulder injury. I never let my wrist bear the brunt on squats, just live with the shoulder pain when it's there. I need the wrist for my work! I power thru it, but I would like to discover what is going on. I keep thinking there is some str...