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Stew on Fight Science
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This week my focus is on the
number one most injured joint in our bodies - the Shoulder. The
shoulder is our most versatile joint. There is no other joint that can
lift up, down, forward, backward, rotate left and right, or throw. The
only joint in our body built similarly is the hip. But with the
shoulder's versatility comes its weakness. It is commonly injured due
to tendonitis, ligament pulls, bursitis, dislocations, separations, and
rotator cuff injuries. If you have had any of these injuries in the
past or you want to help prevent shoulder injuries in the future, try
the Light Weight Shoulder Workout below. This workout works the rotator cuff
muscles in an method that is highly effective for ANYBODY in the gym.
Many people scoff when
I show them this workout and hand them the 5lb dumbbells, but I have
been doing this cycle of exercises for over 15 years now with
outstanding results (post shoulder injury rehab). I liked this
super set of workouts so much, I make sure I do it any upper body PT /
lift day and rarely go over 5-7 lbs with dumbbells. I recommend
starting out with 3lb dumbbells and build up to 5 lb dumbbells.
After some time and you can do this workout without grimacing and
struggling then try 5-8lb DBs.
LATERAL RAISE - A safe and effective shoulder exercise with light weights. Over 5 pound dumbbells is not recommended for this exercise. Keep your knees slightly bent, shoulder back, and your chest high. Lift weights parallel to ground in a smooth controlled motion, keep your palms facing the ground. Follow the next 5 exercises without stopping.
THUMBS UP - After performing 10 regular lateral raises, do 10 lateral raises with your thumbs up, touching your hips with your palms facing away from you and raising your arms no higher than shoulder height.
THUMBS DOWN - Continue with side lateral raises. As you lift your arms upward to shoulder height, keep your thumbs down.
Repeat for 10 reps.
FRONT RAISE (THUMBS UP) - Now, for 10 more repetitions, time to work your front deltoids. Lift the dumbbells from your waist to shoulder height keeping your thumbs up.
CROSS OVERS - With your palms facing away from you and arms relaxed in front of your hips, bring your arms up and over your head as if you were doing a jumping jack (without jumping). Cross your arms IN FRONT of your head and bring them back to your hips for 10 repetitions.
MILITARY PRESS - Place one foot ahead of the other as shown and knees slightly bent to reduce strain on your lower back. Exhale as you push the weights over your head for 10 final repetitions in the mega-shoulder pump workout.. Slowly lower them to shoulder height and repeat. Muscles used are shoulders and triceps (back of arm).
Do this routine during any upper-body day workout. Each of the StewSmith.com Fitness Books has this great workout explained and placed throughout the books. Check out StewSmith.com or email Stew@StewSmith.com for answers to any of your questions.
Stew Smith is a former Navy SEAL and
fitness author certified as a Strength and Conditioning Specialist
(CSCS) with the
To contact Stew with your comments and questions, just e-mail him
Complete List of Books, eBooks, DVDs
NEW - Tactical
Fitness - Featuring the Dirty Dozen | More
Info | Book only
The Navy SEAL Weight Training Workout | More info | Book only
Complete Guide to Navy SEAL Fitness | More Info | Book / DVD
Maximum Fitness - CrossTraining | More Info | Book only
The Special Operations Workout | More Info | Book only
The SWAT Workout - From Recruit to SWAT | More Info | Book only
The Combat Swimmer Stroke Video | More Info | Download MP4
The Pre-Habit Workout | More Info | DVD only
New Fitness APPs: Navy SEAL, FBI, Pushup. Pullups | More Info | APPS
The Complete List of Stew Smith's eBooks / Books:
* NO EBOOK READER REQUIRED | READ WITH ADOBE ACROBAT READER
Fitness for All Levels of Fitness
Veteran's Fitness - Baby Boomer and a Flat Stomach | More Info | eBook only
The Busy Executive Workout Routine | eBook only
The Special Forces Physical Fitness Workouts
The Law Enforcement Physical Fitness Test Workouts