Are you looking to incorporate into your workouts the Lateral Raise and are curious about performing it the right way in order to avoid shoulder impingement or injury? In this post we will be answering a question that has been hitting our desk of recent which is; How to avoid shoulder impingements when performing the lateral raise.
One of the problems with the regular ways people tend to carry out the Lateral Raise in the gym tends to cause long term injuries on them.
Something about the Lateral Raises is that it is a viral movement but isn’t a very efficient or functional one. Even though it is one of my favorite exercises. From the way our shoulder joints work you get to realize that the lateral head at the delt is actually intended as a support muscle and not as a primary mover in any workout or exercise, at least from a functional perspective it is just the way our shoulders are built. But you can isolate it without causing injuries as long as you are careful.
One of the misconceptions people carry is that the bench presses causes shoulder impingements, well this is wrong, bench presses do not cause shoulder impingements and injuries (unless you have terrible form), performing the Lateral Raises wrong actually does.
How To Do The Lateral Raise Correctly.
They are a lot of experts that do not recommend the Lateral Raises; some physiologists do not recommend it. But the truth is there is a safer way to carry out this exercise.
The typical way instructors tell us to do the lateral raise is to turn the pinky or back of the hand up, so they have you do what I call the internal rotation, so when you are bringing the lateral raise up you are turning the back of your hand up, like you are pouring. That is virtually the worst thing you could do to your shoulders if you go higher than 90 degrees you are actually putting your shoulders in a position where you could cause significant damage to your shoulders, a greater percentage of people that do this for five to ten years will suffer excruciating long term shoulder damage as a result of this.
However, the safe and healthiest way to carry out this exercise is the exact opposite where you won’t cause shoulders impingements if you do the external rotation where you turn your hands up, so instead of down like you are pouring you turn the hand slowly to the opposite direction.
What you looking to achieve here is to avoid shoulder impingements and perform this lift safely, so you should keep your hand turned up a little, you must not turn your hand all the way like when you hold a hammer, but you want it to be turned up a little, you want some external rotation with that shoulder, and that will protect your shoulder joints a lot more and allow you go higher safely on the lift.
Take Home Points:
- Externally rotating your shoulder (turning your pinky upwards) while doing a lateral raise can overtime cause shoulder impingement.
- Prevent shoulder impingements by slightly rotating your shoulder externally (keeping your thumb higher than your pinky.)
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