internal vs external rotation strength

  1. internal vs external rotation strength


    If there a set guide line strength wise versus these? If you can internal rotate 30 cable lbs, should you be able to do 30 external cable lbs? I know these are not power lifts, I do 20-30reps, can do 20-30cable lbs on internal rotations, but 10lbs for externals. Does any of this correlate to cuban rotations?


  2. The reason you can likely do more for internal rotation is because the pecs and lats also act as internal rotators. For most bodybuilders/strength trainers IR strength is well developed and disproportionate to ER strength of the small RC muscles.

    http://jasoncholewa.com/2012/07/22/t...lders-in-2012/

  3. Never heard of training the Scapula Depressors before, kinda scares me to try it and see how poor they may be.

    Is there no correlation on internal vs external strength though, as to be the same?
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  4. Quote Originally Posted by ITHURTZ View Post
    Never heard of training the Scapula Depressors before, kinda scares me to try it and see how poor they may be.

    Is there no correlation on internal vs external strength though, as to be the same?
    It's pretty hard to isolate and measure subscapularis (internal RC muscle) as the pecs and lats take over much of internal rotation. Overall internal strength will almost always be more than external strength. The point of training the external rotators is to maintain sufficient strength to stabilize the head of the humerus in the socket during pressing work.

    Hopefully we can get NYiron to chime in as well.

    Br

    Couple ways to train depressors:

    http://jasoncholewa.com/2013/03/04/p...r-snow-angels/
    http://jasoncholewa.com/2013/03/07/b...ted-scaptions/

    Will post more in due time.

  5. Most people are stronger in internal rotation than external rotation. Internal rotation works the subscapularis primarily, and external rotators are the infraspinatus and teres minor. It would also be helpful to train scapular stability exercises, scapular retraction (rhomboids, seated rows houghstons, etc)

  6. As a baseball pitcher this is my number one priority. There are many exercises to isolate and strengthen your rotator cuff ( supraspinatus, infraspinatus, teres minor and subscapularis) you will just look like a ***** doing them. If you use more than 2lbs you begin to activate larger muscle groups and so if you want to do it right you have to suck it up for a few minutes while you use the little pink weights. Look up throwers 10 program for a good base. If you're serious about it I can email you some of my rehab program from my tommy johns surgery.

  7. Quote Originally Posted by ITHURTZ View Post
    Is there no correlation on internal vs external strength though, as to be the same?[/I]
    I am not sure what the ratios are, but the leverages and musculature are set up totally different. Humans are built to be stronger rotating the shoulder joint towards the center of body than waving the arm away from it.

  8. It's funny I don't see people doing these exercises a lot and I've had people come up and tell me I'm doing them wrong, and show me some other exercise lol! Don't expect to get strong on these anyways even elite athletes don't use more than 15 lbs max imho..

    Quote Originally Posted by jdean321 View Post
    As a baseball pitcher this is my number one priority. There are many exercises to isolate and strengthen your rotator cuff ( supraspinatus, infraspinatus, teres minor and subscapularis) you will just look like a ***** doing them. If you use more than 2lbs you begin to activate larger muscle groups and so if you want to do it right you have to suck it up for a few minutes while you use the little pink weights. Look up throwers 10 program for a good base. If you're serious about it I can email you some of my rehab program from my tommy johns surgery.
    PT,DPT,OCS

  9. Quote Originally Posted by ITHURTZ View Post
    Never heard of training the Scapula Depressors before, kinda scares me to try it and see how poor they may be.

    Is there no correlation on internal vs external strength though, as to be the same?
    I tried to put most of my scapular activations together in an article. Check it out

    http://jasoncholewa.com/2013/03/31/t...-press-warmup/

    Jason Cholewa, Ph.D., CSCS
  

  
 

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