With the New Year set to
begin, everyone will be making promises to get in shape this year. When
you arrive at the gym, it'll take you about 10 seconds to look around and find
someone performing an exercise incorrectly. Fortunately, this doesn't have to
be you. Before worrying about how much weight you can lift or how long
you can go on the elliptical, make sure that your technique for each exercise
is spot on. If you use sloppy form, the chances for injury increases
exponentially because you are not allowing your body to have the proper
mechanical advantage over the weight or machine that you are utilizing.
Starting with this week’s blog, we will be shining the spotlight on various
exercises and the common errors that should be avoided when performing
them.
This week’s exercise is the close grip upright row.
This exercise is
typically done using a barbell, a cambered bar, or even a cable
apparatus. The exercise begins with a closer than shoulder width overhand
grip. Utilizing the deltoid (shoulder) muscles and the upper trapezius muscles,
the weight is often pulled upward towards the chin with the elbows
finishing pointed upwards. However, performing this exercise this way can
cause many shoulder and wrist injuries. Typically, the hand placement and
finishing position place a large amount of stress on the rotator cuff muscles
and tendons of the shoulders by impinging (pinching) them within the shoulder
joint.
A Better Alternative
A better alternative to this exercise is performing it with a wide overhand
grip using a cambered bar or dumbbells. Keeping the forearms pointed down
throughout the movement; raise the weight until the elbows are parallel with
the floor. This prevents the impingement portion of the exercise by not
compromising the shoulder joint and allowing the larger and stronger deltoid
and trapezius muscles to perform the exercise.
If you have more questions about to get in shape fast, contact us at 301-624-0024 or sign-up at www.ValleyChiropracticRehab.com for a free consultation!
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4 S. McCain Dr., #8
Frederick, MD 21703
301-624-0024
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