The Official Workout Thread

[bearmick]

This seems extremely dangerous to me. Either I am not that flexible, or my rotator cuffs aren't happy,

which is likely with the 3rd-4th degree AC seprations on both sides.

It's hard enough with very low weight. I hope you aren't trying it with the same weights you use for your regular shoulder press. I'd say that would be impossible

 

[bearmick]

Try it with super light weight. 15pound dbs or so.

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This

 

[Raskolnikov]

It's hard enough with very low weight. I hope you aren't trying it with the same weights you use for your regular shoulder press. I'd say that would be impossible

no....I couldn't do it comfortably with 10lbs. My arms are very long and rugby wore out my AC tackling without pads, but I still feel like my alignment just ain't right.

Am I supposed to press straight up? or do a lateral raise?

 

[bearmick]

no....I couldn't do it comfortably with 10lbs. My arms are very long and rugby wore out my AC tackling without pads, but I still feel like my alignment just ain't right.

Am I supposed to press straight up? or do a lateral raise?

Press straight up. It's exactly the same as a regular shoulder press/military press standing up; the only difference is that you're slightly bent forward at the waist, resulting in the traps being squeezed tight with the shoulder, as opposed to just the delt alone when you're not bent over.

It's awkward and hard, but squeezes the trap pretty intensely. The more flexible your shoulders are the easier it is.

 

[Raskolnikov]

I'll start swimming in a few days, and yoga, I think its flexibliity. If I do it weightless I can feel the desired pinch effect on them, learning to activate the lower traps is difficult but important as well. thanks guys.

 

[policeman]

I'll start swimming in a few days, and yoga, I think its flexibliity. If I do it weightless I can feel the desired pinch effect on them, learning to activate the lower traps is difficult but important as well. thanks guys.

This is the proper form:

 

[nvanprooyen]

I'll start swimming in a few days, and yoga, I think its flexibliity. If I do it weightless I can feel the desired pinch effect on them, learning to activate the lower traps is difficult but important as well. thanks guys.

Swim before? Or new to it? Took me awhile to get good technique down...but once you do, shit is 10x easier.

 

[Raskolnikov]

Swim before? Or new to it? Took me awhile to get good technique down...but once you do, shit is 10x easier.

swimming builds shoulder flexibility. I don't think I can do the exercise safely as I am right now, I have learned to trust these things. No sense grinding against pain in that area especially.

 

[Raskolnikov]

and Policeman has provided all the inspiration I will ever need with his last two sigs and that gif......amen

 

[nvanprooyen]

I was talking about swimming technique

 

[Raskolnikov]

swim a little, form not too good. any good sites for swim technique?

 

[Gustavus Adolphus]

Rask: high elbows, palms out.

 

[Gustavus Adolphus]

Assuming your doing freestyle, which is the most efficient, kick from the hips and not the knees.

 

[Gustavus Adolphus]

Rask, clear you PMs. I have good info re: swimming for you.

 

[Gustavus Adolphus]

Freestyle - the most efficient.

High elbows above the water. Your palms should be away from you when you place them in the water.

Reach as far as you can (as you're doing this, you should be at a 45 degree angle), high elbow in the water.


NOW THIS IS THE IMPORTANT PART: Some people think you just pull straight through. You do not. After you reach forward, your hand moves out-in-through. Kind of in like a question mark pattern (at least with your right hand - obviously with your left that would be backwards)

With your kick, the biggest mistake people make is kicking from the knees - this is wrong. It is from the hips. Relax your ankles - there is no reason those should be stressed.

Make it a point to get a 200 yard time (8 lengths in a 25 yard pool) and a 100 yard time (4 lengths in a 25 yard pool). Those two times should be your base line. Figure if you do sets of 100s, add :20 seconds to your 100 time. For example: I can do a 100 yard freestyle in a 55 seconds - so I do my repeats on 1:15

For a 200, add 30-40 seconds.

 

[Gustavus Adolphus]

[video=youtube;_cCyO7gIlIA]https://www.youtube.com/watch?v=_cCyO7gIlIA[/video]

 

[nvanprooyen]

lots of good info here - http://www.swimsmooth.com/beginner.php

In addition to everything PB said...breathing. Learn how to do it properly. Once you breathe correctly, everything else gets a lot easier - http://www.swimsmooth.com/breathing_beg.html

 

[Gustavus Adolphus]

Oh yeah, forgot about the breathing. Your breathing on freestyle should coincide with your recovery (when your arm is above the water). As a lifelong swimmer and former coach, I always stressed breathing on both sides because it evens out your stroke - but for your purposes I would find a side you're most comfortable with.

 

[Gustavus Adolphus]

I used to have a really good book called Total Immersion, which is basically a manual on how to swim freestyle as efficiently as possible. But I imagine it's decently cheap (it came out in 98 or something), and a decent pick-up.

 

[nvanprooyen]

Another thing since you mentioned shoulder issues....body roll:

http://www.swimsmooth.com/rotation.html