THE IMPINGEMENT ZONE

In my early 30's I started to experience pain in my shoulder that was very bad. I decided to investigate the root of the problem, instead of taking drugs to mask it. I first found my technique in the bench press sucked. Yes, sucked. I adopted a few changes, that I have mentioned in previous articles. Secondly, I started doing specific exercises to rehab my shoulders. This has progressed into the Hughston Series. I will cover the Hughston Series in an article next week. The most important step is eliminating exercises that aggravated the area.
The exercises that I eliminated fall into "the Impingement Zone". This is when the elbow is even with the shoulder or slightly behind and above it. This is a question I asked on the elitefitnesssystems.com web site on May 20th, 2005.
Coach X or #62,
What are your experiences with kettleballs? Coach X, would they not work within your philosophy of overhead shoulder work? Any pros and cons? As always, thanks to both of you for sharing your insight!
Dave,
Limited, but not for many programs, kettleballs are definitely a luxury item. There is no question they work, especially in an extensive phase and restoration periods, but are they feasible for a budget tight programs? Probably not. As I told Louie one day (because Dave Tate told me to) when he was showing X and I a couple of his new kettleball drills, "They're medicine balls with handles." Needless to say, the statement didn't go over well but in actuality we are right. For practical purposes, use dumbbells and med balls to substitute. Then if you inherit some $$$ for your weightroom, buy some sets of the lighter kettleballs.
As for you shoulder, still stay out of the impingement zone (90-120 degrees)
Just an Opinion,
#62
When #62 is talking about impingement, what does he mean? Impingement is when two bones move toward each other and squeeze the soft tissue in between them. In this case, the soft tissue is the Long Head of the Bicep, and the Supraspinatus. By the way, #62 is an alias for an individual who played in the NFL and was formerly a strength coach in the NFL. Coach X was his boss, and he to was formerly a strength coach in the NFL.
OK, here comes more of that science stuff, so if you want to listen to Eminem, this is the time.
The Supraspinatus is one of the four muscles that make up the rotator cuff. The origin of the Supraspinatus is the medial 2/3rd's of the supraspinatus fossa of the scapula and deep fascia that covers the muscle. The scapula is in the back of your shoulders. The insertion is the most superior facet on the greater tubercle of the humerus. The humerus is the bone that connects the shoulder to the elbow. The Supraspinatus abducts or moves the shoulders the first 15 degrees (some books say the first ten degrees, but what's a few degrees among friends) when the arm is hanging on the side of the body. In Gray's Anatomy for Students (2005) there is a good picture of the humerus on page 625 (figure 7.22 bottom), and the Supraspinatus on page 624 (plate A).
The Long Head of the Biceps Brachii has its origin on the Supraglenoid tubercle of the Scapula. There is a hole at the one end of the scapula where the humerus fits. At the top of that hole is the supraglenoid tubercle of the scapula. The insertion is on the tuberosity or protrusion (it sticks out) of the scapula. The scapula is the collar bone. In Gray's Anatomy, there is a good picture of the radius on page 670, and the supraglenoid tubercle of the scapula on page 624 (picture C).
By the way, if you look in the book Atlas of Human Anatomy (2003, 3rd edition), by Frank Netter, M.D. (1906-1991) you can find great illustrations of all of the things mentioned in this article. He was the King of medical illustrators. I believe he lived in Newport Beach during at least the latter part of his life. His picture are great, and at many angles. Check out page 409 for an excellent picture of the hook of the acromion, or part of the scapula, and how it could potentially dig into the supraspinatus, causing rotator cuff problems. The digging effect is worse when the elbow is even or above the shoulder when doing bench presses.
OK, you can come back now. What about those exercise that if repeatedly used, can cause impingement. Lat pulldowns behind the neck is possibly number one. Upright rows, or pulling a barbell from the waist to the chin can be bad. Behind the neck presses, especially it a history of shoulder problems is present. Heavy snatches where the athlete is handling more weight than they are capable of doing in correct form (a lockout at the top would be an example of this). Presses, seated or standing, where the athlete maintains an upright style. Some derivatives of olympic lifts were the dumbbell is used can also be included in this category. The squat snatch lift is great for evaluating athletes weakness in flexibility, balance, and strength, but could also be put into this category. A lot of Olympic lifters do not have shoulder problems, but if you have a history of problems, why fight the inevitable.
If you play a sport like football, various stick sports, or throwing sports, beware of the Impingment Zone!!
Any questions, I can be contacted at acudave@yahoo.com