Friday, July 2, 2010
Exploring the Body with Books - kinesiology live and in colour
Follow @mcphoo
Tweet
After hearing so much about kettlebell swings or presses or squats, ever wondered how our bodies support these movements? How muscels, joints and tendons combine with nerves and blood supply to get it going? Me too. So wanted to offer a few pointers to some of the references i really enjoy for exploring body movement, and in particular to highlight a new one to me, the Atlas of Living and Surface Anatomy for Sports Medicine -(US Link || UK link). 
I'll come back to that one in a sec.
The Power Three In writing about the shoulder last week, i referenced a couple of the anatomy/kinesiology books i like like, including the trail guide to the body
and the Anatomy of movement
, but especially the manual of structural kinesiology
- the latter being in about it's zillionth edition.
Why i personally enjoy the Manual of Structural Kinesiology so much has to do with its design elegance and economy: it's a thin book that lies flat but is remarkably well packed with focused information, great illustrations and photos, and fabulous tables summarizing joint action, planes of motion, neves involved (why do i have to keep going to wikipedia to get the femoral arteries providing the blood supply to these limbs?)
The amount of information packed into this book is also fabulous, and make learning about the interconnections of body movement highly tractable. The exercises at the end of each chapter really do make testing whether i've learned anything from a chapter about joint type or specific joints a real and valuable reality check. Surprisingly, the book has the best discussion of first, second and third class levers in the body i've encountered. It's surprising how much one slim volume can do well. It also well-models analyses of all the main joints involved in physical movements from push ups to pull ups. IF one has any questions about what closed and open chain movements after this, well, read again.
Anatomy of movement in contrast has fabulous line drawings and a greater focus on exploring exactly the relationship of movements to the joints of the body whether that's leaning back looking at the stars, or where our forearms most comfortably rotate when seated. By using recognizable movements, it also helps translate ideas like the various planes of motion, and what happens if a muscle isn't there. In fact a strength of the book is that illustrations of the movement go right beside descriptions of joint action.
What the book does not have is the kind of analytic summative pages of movements as in the Manual, but it does go into more detail it seems about the small muscles of the hands head and feet.
Trail Guides to the Body
likewise is without the summative tables, but is designed more particularly to help someone get hands on with the body and feel the movement of the joints doing their work. Hence the notion of trail guides: to find various physical milestones for boney bits, for instance, and likewise to find what are the optimal positionings of a limb to be in to feel or palpate where a particular muscle is. Even so, i still have a dickens of a time separating out the adductors.
When you just want to be Skin Deep. The book that is really blowing me away - that is fitting into an exact niche that has been missing at least for me in these other texts - including the Trail Guides - is this aptly named "atlas of living and surface anatomy.
" That is, it's great to see drawings of the musculature, but since we usually deal with people in their bodies, it's useful to get a sense of what all the bits and bumps actually translate to under the flesh. The Manual of Structural Kinesiology does offer photos of people in various positions with labels of what we're seeing underneath BUT NOT ENOUGH - at least not for me.
The Atlas not only shows real photos of real bodies labelled, but, taking it up a notch, shows photos of real bodies under the skin. The kind, wonderful people who have let their bodies be used for study are presented here. These folks are science heroes for sharing their reamains with us. Thank you.
Coordinating layers of Representation. It's a remarkable thing to be able to see how the various muscle tissues that in texts are highlighted abstractly in red or blue, actually just run together, not unlike white and red meat. TO be able to map x-rays to cadavers to abstract drawings is a potent combination. Some of the photos that show the real and delicate tracery of the nerves under the skin in particular especially contribute to making the physical real. Many muscle, manipulation and palpation tests are included. Like the Manual for structural kinesiology - but here illustrated in color - we also get charts of what normal ranges of motion are for all limbs discussed. Now where's a goniometer?? A google book preview is available for the text, though not the images
I have some greater confidence now of coming to grips with where the teres major is looking at one's shoulder blade. I am making sense of the flat bits of the trapezius, that from drawings i had taken to be more full. The short head of the bicep, and the insertion of the pec major all have had "ah ha moments." I can imagine the Big Desk version of this book including pictures of peopel of various heights, weights and ages for each of these postures being the Delux learning resource.
Other than Anatomy. Each of these more kinesiology-oriented books listed here, just for information, is quite different from a raw anatomy text like the amazing Netter's Anatomy
.
While beautiful to have for a deep reference of drilling down and into the body, the book does not provide analysis of movements supported by the limbs described. The text is rather an innert presentation.
That said, such an anatomy text is that: a full bore presentation of anatomy examining where all the tissue rests, from eyeball lenses to kidney dissections. Its concern is beyond the particular scope of movement. While important to have (and know) to put the whole body at least in context, for movement study, i do not find it as helpful as the above texts. I'm still looking for an ultimate general physiology/anatomy text, if such a beast exists. Netter is beautiful and perhaps classic.
Summary If you are interested in getting more out of getting into how the body moves, these books are each recommended - they complement each other really well, but if you want to oh ah yourself, the Atlas is a great eye-openner - especially if you don't have a whack of bodies at your disposal to prod with a copy of any of these beside you. Tweet Follow @begin2dig
I'll come back to that one in a sec.The Power Three In writing about the shoulder last week, i referenced a couple of the anatomy/kinesiology books i like like, including the trail guide to the body
and the Anatomy of movement, but especially the manual of structural kinesiology - the latter being in about it's zillionth edition.Why i personally enjoy the Manual of Structural Kinesiology so much has to do with its design elegance and economy: it's a thin book that lies flat but is remarkably well packed with focused information, great illustrations and photos, and fabulous tables summarizing joint action, planes of motion, neves involved (why do i have to keep going to wikipedia to get the femoral arteries providing the blood supply to these limbs?)The amount of information packed into this book is also fabulous, and make learning about the interconnections of body movement highly tractable. The exercises at the end of each chapter really do make testing whether i've learned anything from a chapter about joint type or specific joints a real and valuable reality check. Surprisingly, the book has the best discussion of first, second and third class levers in the body i've encountered. It's surprising how much one slim volume can do well. It also well-models analyses of all the main joints involved in physical movements from push ups to pull ups. IF one has any questions about what closed and open chain movements after this, well, read again.
Anatomy of movement in contrast has fabulous line drawings and a greater focus on exploring exactly the relationship of movements to the joints of the body whether that's leaning back looking at the stars, or where our forearms most comfortably rotate when seated. By using recognizable movements, it also helps translate ideas like the various planes of motion, and what happens if a muscle isn't there. In fact a strength of the book is that illustrations of the movement go right beside descriptions of joint action.What the book does not have is the kind of analytic summative pages of movements as in the Manual, but it does go into more detail it seems about the small muscles of the hands head and feet.
Trail Guides to the Body likewise is without the summative tables, but is designed more particularly to help someone get hands on with the body and feel the movement of the joints doing their work. Hence the notion of trail guides: to find various physical milestones for boney bits, for instance, and likewise to find what are the optimal positionings of a limb to be in to feel or palpate where a particular muscle is. Even so, i still have a dickens of a time separating out the adductors.
example of surface anatomy labelling
(not from the Atlat; the Altas is WAY better )
When you just want to be Skin Deep. The book that is really blowing me away - that is fitting into an exact niche that has been missing at least for me in these other texts - including the Trail Guides - is this aptly named "atlas of living and surface anatomy.
" That is, it's great to see drawings of the musculature, but since we usually deal with people in their bodies, it's useful to get a sense of what all the bits and bumps actually translate to under the flesh. The Manual of Structural Kinesiology does offer photos of people in various positions with labels of what we're seeing underneath BUT NOT ENOUGH - at least not for me.
cover art from The Atlas of Surface Anatomy illustrating the quality of the image content
The Atlas not only shows real photos of real bodies labelled, but, taking it up a notch, shows photos of real bodies under the skin. The kind, wonderful people who have let their bodies be used for study are presented here. These folks are science heroes for sharing their reamains with us. Thank you.
Coordinating layers of Representation. It's a remarkable thing to be able to see how the various muscle tissues that in texts are highlighted abstractly in red or blue, actually just run together, not unlike white and red meat. TO be able to map x-rays to cadavers to abstract drawings is a potent combination. Some of the photos that show the real and delicate tracery of the nerves under the skin in particular especially contribute to making the physical real. Many muscle, manipulation and palpation tests are included. Like the Manual for structural kinesiology - but here illustrated in color - we also get charts of what normal ranges of motion are for all limbs discussed. Now where's a goniometer?? A google book preview is available for the text, though not the imagesI have some greater confidence now of coming to grips with where the teres major is looking at one's shoulder blade. I am making sense of the flat bits of the trapezius, that from drawings i had taken to be more full. The short head of the bicep, and the insertion of the pec major all have had "ah ha moments." I can imagine the Big Desk version of this book including pictures of peopel of various heights, weights and ages for each of these postures being the Delux learning resource.
Other than Anatomy. Each of these more kinesiology-oriented books listed here, just for information, is quite different from a raw anatomy text like the amazing Netter's Anatomy. While beautiful to have for a deep reference of drilling down and into the body, the book does not provide analysis of movements supported by the limbs described. The text is rather an innert presentation.That said, such an anatomy text is that: a full bore presentation of anatomy examining where all the tissue rests, from eyeball lenses to kidney dissections. Its concern is beyond the particular scope of movement. While important to have (and know) to put the whole body at least in context, for movement study, i do not find it as helpful as the above texts. I'm still looking for an ultimate general physiology/anatomy text, if such a beast exists. Netter is beautiful and perhaps classic.
Summary If you are interested in getting more out of getting into how the body moves, these books are each recommended - they complement each other really well, but if you want to oh ah yourself, the Atlas is a great eye-openner - especially if you don't have a whack of bodies at your disposal to prod with a copy of any of these beside you. Tweet Follow @begin2dig
PDF
Wednesday, June 30, 2010
Pressing Matters: a wee chat with Dan John
Follow @mcphoo
Tweet
Greetings b2d readers and especially, if i may, to fellow Canucks, as tomorrow be Canada Day. To Roll in the New Great Summer month of July, something special: an interview with Dan John - mainly about pressing.
For some folks in strength training, Dan John needs no introduction. He is both an active coach in sport, and strength and conditioning as well as being an just-won't-quit competitive athlete in both his favorite sport, the discuss, as well as in the Highland Games. In very recent times, he has become a fan of the humble russian kettlebell, and a proponent of its value as part of one's trainstreing program.
I had the pleasure of connecting with Coach John at the past RKC II in San Jose, where we got talking about the Press in particular, and since then has ranged to a host of related topics from what makes a press beautiful, where it sits next to the deadlift, instinctual training, coaches and training women.
Dan will also be co-delivering a new workshop this fall with Pavel Tsatsouline for RKCs called SCIENTIFIC STRENGTH SECRETS for EXTREME PERFORMANCE (with a book to follow). The workshop i am told is also a once-only, not-to-be-repeated event.
And so without further ado, a conversation with Dan John.
Dan's Book. You have a book out called "Never Let Go
" the title of which struck me as a wee bit ironic for a guy who has a reputation for throwing objects at speed away from himself. I know you explain this in the book, but could you review the rationale?
Kettlebells in general - You've progressively moved into working with KB's. How come? what's the attraction to this tool? Where, if i may, does it fit in with the rest of your personal practice and work you do with the athletes you coach?
The Press And speaking of the press, you seem to be a guy who likes the Press as a move, why? where does that fit into the Dan John picture of strength practice?
When we were talking about improving the press, you suggested that in your experience women have to press more than guys to press heavier.
Dan, in the RKC II as you know, one of the skills/strength tests for certification is a kb press. For men, it's half their body weight. For women, it's 1/4. Some gals have been saying a quarter is too light, why not a third, or even half for women too? For a 60KG woman, going by the men's chart, this would mean, closest bell is the 28. Personally, while the 20 is fine, i'm still working to get the 24 as a 58-60kg gal.
I guess what i've been wondering is given that if we accept that women need more volume to press heavier, more volume can also mean higher exposure to possible overuse injury. Is it worth it to put up the strength requirements for women? and if they were to go up, what would you see as a sane progression?
Something all yours, kenneth jays and pavel's volume emphasis along with Asha Wagner's training results. Asha pistoled a 24 without ever training it - just trained a lot of pistoling the 12. a lot - is that doing a lot of lighter reps (50-60%) is a potentially great way to train for The Big Lift. This may seem like stating the obvious, but i'm not sure if i have lost the plot? how might you suggest that be tuned?
* women's strength in general
Training colleague Kira Clarke recently suggested that a coaching colleague has seen a correlation between strength and persistent well being. This is worth repeating so let me post it here, from Kira:
* everyone needs a coach?
On the theme of gym bags and coaching then, a lot of folks who practice their sport or their skill do so without getting together with a coach. They run or they lift or do whatever independent of any formal checks. They may say i don't know anyone, i'm only doing this for myself, not competing, why do i need to spend money on a coach i know what i'm doing. THoughts? Suggestions?
Related to dieties, and conversion, are there any attitudes that you see in folks coming to a new training practice - like oly lifting or kb's - where they've drunk the kool aid, and focus seems to narrow perhaps rather than enlarge, or everything is seen through the lens of the One True Movement? Any suggestions for folks either going through this, or observing it?
You coach folks who are frequently identified as athletes, who compete formally in sport, and then there's the rest of us who mayn't compete or think about competition. I'm not quite sure how to frame this question, but do you think there's something important about either formal competition or some kind of external check in performance that any athlete - formal or not - should consider? Do you think it's important (that's not the right word) for people to compete or be evaluated in some way (i think about the challenge of being evaluated at the RKC certs for instance)? and if yes why? or why not?
Well on that note, could you offer a few moments in your own athletic practice that have been particularly meaningful to you, and why?
- fave dan lift?
What's a practice perspective that you'd say has been of most pracitcal (and/or spiritual) benefit for you in your athletic career?
Coming up Later This Week:
Hope y'all enjoyed that. With Dan's permission granted, coming up later this week i'll post the routine Dan gave me for increasing the press (part II of the interview).
Related Links
For some folks in strength training, Dan John needs no introduction. He is both an active coach in sport, and strength and conditioning as well as being an just-won't-quit competitive athlete in both his favorite sport, the discuss, as well as in the Highland Games. In very recent times, he has become a fan of the humble russian kettlebell, and a proponent of its value as part of one's trainstreing program.
I had the pleasure of connecting with Coach John at the past RKC II in San Jose, where we got talking about the Press in particular, and since then has ranged to a host of related topics from what makes a press beautiful, where it sits next to the deadlift, instinctual training, coaches and training women.Dan will also be co-delivering a new workshop this fall with Pavel Tsatsouline for RKCs called SCIENTIFIC STRENGTH SECRETS for EXTREME PERFORMANCE (with a book to follow). The workshop i am told is also a once-only, not-to-be-repeated event.
And so without further ado, a conversation with Dan John.
Dan's Book. You have a book out called "Never Let Go
" the title of which struck me as a wee bit ironic for a guy who has a reputation for throwing objects at speed away from himself. I know you explain this in the book, but could you review the rationale? No, thank you, that makes sense. That's really kind of cool. So with that grounded base for discussion, let us move to something it usually makes good sense to keep in hand when practicing. Kettlebells.Well, of course, I discuss this in the book, but it comes from T. H.
White’s “The Sword in the Stone
.” It was the book, along with Jerry Kramer’s “Instant Replay
,” that turned me into a reader. In the book, young King Arthur (Wart) is taught by Merlyn by being turned in animals. The first law of the foot, animals who live and die by their foot or talons, is “Never Let Go.” I base my life on the principles of that book…odd as it might sound.
Kettlebells in general - You've progressively moved into working with KB's. How come? what's the attraction to this tool? Where, if i may, does it fit in with the rest of your personal practice and work you do with the athletes you coach?
The attraction of the tool is simply that: it is an awesome tool! On my limited porch, I recently moved, I can train hard, really hard, with the space that used to be about the size of my storage in my training area. I love Double Kbell Cleans and Front Squats for working hard and I love windmills and Get Ups for stretching and assessments. The Kbell is harder than it should be no matter what you are doing. Too light? Do them bottoms up! And, there is nothing better than Kbells for swings.It's really intriguing to me how many senior kb practitioners are celebrating the Swing and the bottoms up press. Potent training can be pretty simple.
The Press And speaking of the press, you seem to be a guy who likes the Press as a move, why? where does that fit into the Dan John picture of strength practice?
The overhead press would be along with the deadlift as the two most important lifts that most people should do. Yes, you should do a squatting movement every day, for the same reasons toss in a hinge, a walk, and joint mobility work, but for loading, you want the press (maybe even first and foremost in my thinking now) and the deadlift. I have worked with women in fat loss programs that simply get everything they need from pressing. Now, they also were on zero carbs, stacking ephedrine and caffeine and aspirin, drinking huge amounts of water and walking every day, but the simple overhead press seemed to pop them to another level.
If can overhead press it, you can bench it. The more you press overhead, the more stable you become overall. Also, for whatever reason, call it what you want, but pressing overhead seems to apply to sport and general badassary.Do these thoughts vary when thinking about the KB press rather than bar/dumbbell? or when you think of the press now, do you think pretty much press=kb press?
Well, for me, with my new situation, I can’t just pop into the garage and pick one of four O lifting bars, or dumbbells. I have kettlebells, so there you go!When you think about the press, or the kb press in particular, then, what would you say is the art of the press, and of developing a beautiful press?
Well, two things: first, the alignment of wrist, elbow and shoulder. I used to be dumb enough to teach this, now I just have the person do a Bottoms Up Press and then, after lots of failing, flailing and fumbling around, the person gets it right and I say “Yes, just like that.” The response is “Oh, I didn’t know that.”
The second is stability. Pick up a foot (either works, but not both at the same time) while pressing and just note how the body locks down in support. That is the key. Certainly, there are details, but I like to let the body teach you what to do. If there is a “secret” to coaching, it is to provide a simple drill to address an issue.Around women and pressing.
When we were talking about improving the press, you suggested that in your experience women have to press more than guys to press heavier.
“Press more” in terms of volume, of course…women should press probably every day, doing something in a pressing movement. I didn’t say heavy, I didn’t say 100 reps. In the same vein, woman should stop stretching all the time. They are predisposed to flexibility, yet lack in pressing strength. No, for total candor, I like the female design and I am not being critical. My point is that everyone likes to play to their strengths and ignore their weaknesses. Women need to press. Women tend to have a narrow shoulder base vis-à-vis the waist and it is difficult to press with that issue. I would argue that a guy can get away with just one press in his program, but a woman should master every variation they can find. I have had some great insights, by the way, from training women, as working with this “problem” has given me some insights to improve my own lifting. So, I decided to add more variation into my training and it has made it more fun and more productive.In that conversation, you've also plugged in doing windmills with presses to complement the press. How have you seen these go together?
In terms of load, well, adding weight to a woman’s press is stubborn work! Percents are worthless and it is really hard, like with Dragondoor Kbells, for a woman to jump up the four kilos from like the 12 to the 16. So, we get back to drills and stability work. This is fine. One little thing: if you screw up a press, you can get hurt like “Bang!” So, drilling, training and thinking is also a way NOT to hurt yourself.
The more I teach and work with Windmills, the more insights I am gaining about the upper body. This one guy in Ohio dismissed the Windmill with “I just feel it in my ribs.” I thought to myself, well, you know, the ribs are a amazing series connective tissues, hard matter and key organs below and the beauty and design of the things are poetry (certainly, it’s a rare epic that doesn’t mention them somewhere) and if you feel them moving and stretching, that’s good. Also, with all the hip work I have been doing, the Windmill is a MUST after every hip stretching workout. It is the best way to stretch the outer hips I know.Are there other moves related to supporting the press you'd suggest?
The Get Up for a moving shoulder analysis, the various presses like SeeSaws and the like, and, this won’t surprise too many people, the Double Kettlebell Front Squat. If you worked with me, you would know this one. It is a great way to teach the rack and the need to squeeze.RKC II Strength Requirements for Women's press
Dan, in the RKC II as you know, one of the skills/strength tests for certification is a kb press. For men, it's half their body weight. For women, it's 1/4. Some gals have been saying a quarter is too light, why not a third, or even half for women too? For a 60KG woman, going by the men's chart, this would mean, closest bell is the 28. Personally, while the 20 is fine, i'm still working to get the 24 as a 58-60kg gal.
I guess what i've been wondering is given that if we accept that women need more volume to press heavier, more volume can also mean higher exposure to possible overuse injury. Is it worth it to put up the strength requirements for women? and if they were to go up, what would you see as a sane progression?
For me, this is one of those questions for someone with more experience. I wouldn’t mind a quick study of this as something to discuss it with the hard numbers, but I think a lot of women can just grab the 16 and press it with no training. The 106 KB is NOT something most guys can just pick up who weight over 100 Kilos. So, I have mixed feelings about this. I like standards, but I also like people to feel they can do accomplish the task. Real mixed feelings…Interesting...So if we think about upping weight, though, what are the cues you'd give your athletes - perhaps the gals in particular - to help head off overuse injuries before they occur?
Overuse injuries are rarely caused by me! The volleyball crazies and the basketball loons with all their year round clubs and travel teams and all the BS lying about full ride scholarships. We have girls with multiple ACL surgeries and then someone comes into the weightroom and tells me that I am overdoing something? I guess it “can” happen, but just remember Pavel’s basic programming point: any idiot can “work you out.” And, there seems to be plenty of idiots on the internet. Hire someone who will teach you, train you. That will prevent most problems: proper training. Pay attention: if you are about to fail, stop. Rest, start again.high volume; lighter loads for strength
Something all yours, kenneth jays and pavel's volume emphasis along with Asha Wagner's training results. Asha pistoled a 24 without ever training it - just trained a lot of pistoling the 12. a lot - is that doing a lot of lighter reps (50-60%) is a potentially great way to train for The Big Lift. This may seem like stating the obvious, but i'm not sure if i have lost the plot? how might you suggest that be tuned?
The one great lesson that lifters can learn from throwers: you should thrive in submaximal ranges. Not every throw is the World Record…they can’t all be gems!
* women's strength in general
Training colleague Kira Clarke recently suggested that a coaching colleague has seen a correlation between strength and persistent well being. This is worth repeating so let me post it here, from Kira:
"My coach friend (Will Heffernan) has a simple test (and benchmarks) he uses regularly on his athletes (he adjusts them for different types of athletes, but these are his general guidelines)
Squat or deadlift: 2 x bodyweight
Inverted rows in 1 minute: 30+
Pushups in 1 minute: 50+
Pullups in 1 set: 10+
Bench press: 1.5 x bodyweight
In his experience, once his athletes hit these numbers (and ratios) their injuries drop significantly. And as they surpass them, he still likes to see lower/upper body strength numbers increase together, and the bodyweight numbers increase maintaining the ratio of approximately 5:3:1."
[...]
He recommends the following for female athletes ...Does the above resonate with you at all as injury proofing? Anything you'd highlight or modify?
deadlift: 2 x bodyweight...
pullups: 8+
pushups: 50+
inverted rows: 30+
bench press: 1-1.25 x bodyweight
(It's basically the same benchmarks he uses for 100kg+ male athletes)
He also shared the following snarky remark ...
"The biggest problem that female athletes suffer from is the low expectations of male coaches"
I have two very strong daughters (State Champion in the shot for Lindsay) and a very strong wife. One of things I would agree with entirely is that male coaches often coddle their females (sadly, literally true) but I have pushed my family to some big numbers in the weightroom simply by expecting it. There is no question that the human female is not that weak in comparison to the male, I just read about this in a book (I’m usually reading about two or three at a time, so I don’t remember which one) and for primates we are pretty even between males and females. So, we shouldn’t be afraid to push females in the weightroom. I do.What are your approaches to help keep your athletes injury free, and do you modify that council at all between gals and guys?
This is going to shock you, but I change nothing working for males or females. I have to admit, I have more feminine products in my gym bags than most guys.
On the theme of gym bags and coaching then, a lot of folks who practice their sport or their skill do so without getting together with a coach. They run or they lift or do whatever independent of any formal checks. They may say i don't know anyone, i'm only doing this for myself, not competing, why do i need to spend money on a coach i know what i'm doing. THoughts? Suggestions?
Well, I need a pair of eyes to watch me! No one coaches me and it really hurts my quality of training. I would strongly suggest that everyone get some level of coaching. It doesn’t have to be much, but it really helps. I am cutting my own income, but some coaching can help. Now, don’t let the coach become a God with all knowledge and all knowing and all this and that. It’s just a coach. One’s deity should be a bit more complete.* attitude of the Converted?
Related to dieties, and conversion, are there any attitudes that you see in folks coming to a new training practice - like oly lifting or kb's - where they've drunk the kool aid, and focus seems to narrow perhaps rather than enlarge, or everything is seen through the lens of the One True Movement? Any suggestions for folks either going through this, or observing it?
How about: Get over it?That's pretty clear. Still on coaching, this topic of instincutal vs planned routine training seems to come up more frequently. Your thoughts on "instinctual training" vs "training plan?
How about: Shut up?
Number Two is my issue with the guys on the net, especially. One 40 kilo snatch and they start giving advice like the Olympic champ. Show some discipline and continue to learn. I snatched 142.5 and felt like I still knew nothing. Hell, I still don’t!
I really think you need a lot of experience to train without guidance. I like what Alwyn Cosgrove says about doing a program: now, you can critique it. So, do about ten different programs, then try something on your own. I was a fairly accomplished athlete when I did ETK from Pavel, AfterBurn II from Alwyn and the Velocity Diet from Chris Shuggart. That’s the key: follow plans until you trust your instincts to follow plans.* Athletic Achievement/reality-checking
You coach folks who are frequently identified as athletes, who compete formally in sport, and then there's the rest of us who mayn't compete or think about competition. I'm not quite sure how to frame this question, but do you think there's something important about either formal competition or some kind of external check in performance that any athlete - formal or not - should consider? Do you think it's important (that's not the right word) for people to compete or be evaluated in some way (i think about the challenge of being evaluated at the RKC certs for instance)? and if yes why? or why not?
Well, sports gives you the right world for a goal. It is on this day, at that place, with these “things.” So, no BS. You do what you say you will do. It is hard for a person to follow their goals without the built in support systems that a sport naturally has going for it.Personal moments of athletic happiness?
Well on that note, could you offer a few moments in your own athletic practice that have been particularly meaningful to you, and why?
* Dan Faves?I always love overcoming all the barriers in the way of being a champion. There are so many…
- My daughter’s last throw, personal best, winning toss to win the State Championship in the shot put.
- Having both daughters in the finals at the state meet in the discus…at once!
- The many times I have won things on the last throw or last effort.
Double Kettlebell Press- fave dan throw?
Discus!!!- fave dan move he wishes he could do but currently does not see himself doing in this lifetime?
The Bent Press- fave dan move he wishes he could do and can see that happening this lifetime?
A correct WindmillFinal Dan Thoughts
What's a practice perspective that you'd say has been of most pracitcal (and/or spiritual) benefit for you in your athletic career?
If you'd reference “To Grad from Dad” on my website here? It is all of this…and more!You bet sir. Thank you for your time. Much obliged. That was fun.
Coming up Later This Week:
Hope y'all enjoyed that. With Dan's permission granted, coming up later this week i'll post the routine Dan gave me for increasing the press (part II of the interview).
begin2dig (b2d) on Facebook
Related Links
- Asha Wagner: Women's Beast Challenge Tamer
- Eccentrics for Tendinopathy
- Andrea du Cane: Windmill Queen and Strength Master
- Windmills and Press Combo (inspired by dan john)
- The Shoulder Girdle
- The Rotator Cuff
- This is protection for ankle injuries?
- mc's rif on Kenneth Jay's beast pressing protocol
Monday, June 21, 2010
The amazing shoulder - part 2: glenohumeral joint & muscles (yes rotator cuff too)
Follow @mcphoo
Tweet
In part one of this quick tour of the amazing shoulder we looked particularly at the shoulder girdle and the muscles that act pretty much directly on the scapula. The main take away was that significant muscles like the traps, rhomboids, pec minor, serratus anterior and levator scapula all work pretty much *just* to move the scapula and so reposition the shoulder joint socket to extend range of motion for the arm moving in the shoulder.
In this piece, we'll overview those pixie rotator cuff muscles and look at why they can be such a pain - in the shoulder - and how understanding the movements these muscles support may help reduce injury risk.
We'll also take a quick look at the big muscles like the lats that opperate on the main shoulder joint, the glenohumral joint. From here we'll speculate about shoulder injuries and habits to avoid them.
The shoulder tour part II: The Glenohumeral Action
Rotator Cuff What is it with the rotator cuff? we hear about so many injuries to the shoulder, and we likewise hear so much about the need to "prehab" these muscles to defeat injury. And i'm not a bystander here: i've likewise run my shoulder into the wall and shook my head to say "what is this pain? what is this thing? what needs to change? what the heck is wrong here?" I've had folks say "ah, that's the supraspinatus most like" -Um, could you unpack that a bit? No? ok. So here's a go at trying to get a little better understanding of a bit of what's happening with the rotator cuff.
First, the GlenoHumeral Joint. In moving to the rotator cuff, we're moving away from a focus on the shoulder girdle and the movement of the scapula to the main reason for the scapula: the gleno-humeral connection - or connecting the extremity that is the arm to the trunk of the body - the upper body in particular.
Where that connection takes place is with the humeral head of the humerous being knit into the glenoid cavity (or fossa) of the scapula. Note again the side view of the scapula - the glenoid fossa is rather shallow, but there's a liner/washer called the glenoid labrum that gets inset into that cavity before the humeral head makes contact. And then there's a capsule that goes around that unit, and ligaments around that. Those ligaments are kind of like a snugly-but-loosely laced sneakers - there's some give because of all the range of motion in the shoulder. This looseness - it's a bug; it's a feature.
Rotator Cuff Job 1 - holding ball in socket.
Just for context, there are four rotator cuff muscles: 1 on top, the SUPRAspinatus, 1 covering the front that goes against the underside of the scapula that is against the ribs the SUBscapularis, and two on the back of the scapula, the infraspinatus and and the teres minor
The top muscle, the supraspinatus (supra=above the spiney bit), attaches from the top of the scapula at the big scapula spine, runs along the top of that ridge, goes under the acromium process of the scapular spine, over the bursa on the top of the glenohumeral capsule and then attaches onto a big bump at the top of the humerus, the greater tubercle. That is a very popular attachment point - like the superior spine of the scapula but much smaller a peak. So when this muscle contracts, it's going to help pull the arm up to 90 degrees from one's side - called abduction. Note i say "help" - we'll come back to this assistance role. Mainly it's stabilizing the ball of the humerus in the glenoid socket.
The subscapularis which attaches along the entire scapula underside (the scapula fossa) the attaches around the front of the humerus at the lesser tubercle. If you imagine these fibers contracting, they're going to contribute to turning the humerus in (internal rotation), pulling the humerus across the body, pulling the arm back (into extension) and, of course 'stabilizing the humeral head in the glenoid fosa' - as the manual of structural kinesiology puts it.
The infraspinatus is the complement to the subscapularis: subscapularis = under(side) of the scapula; infraspinatus means below the spiney bit. Names are nicely descriptive. Where the subscapularis covers the underside of the scapula, the infraspinatus covers the whole backside of the scapula below that big scapular spine. Where the supraspinatus attaches to the top of the greater tubercle, the infraspinatus attaches to the back of the greater tubercle. So again, if we imagine pulling / contracting that attachment, the kinds of things that can happen to the arm are - its turned out (externally rotated), it's also going to pull the arm back into extension. It also helps with what's known as horizontal abduction. Big role - stabilize the arm in the socket - we might add especially when it's being moved about.
The teres minor is like a support for the infraspinatus. Teres just means round and smooth (cylyndrical). and that's sort of what this muscle is. It hangs onto the lateral border of the scapula (the edge closer to the arm), and then plugs in under the greater tubercle of the humerus. So what's it going to do? Exactly the same as the infraspinatus: *stabilization,*external rotation, extension and horizontal abduction.
Note: horizontal abduction is different from abduction: abduction, the arm is being raised up at the side; horizontal abduction assumes that the arm is already up at ninety degrees and infront of the body, and so the arm is being pulled back (abduction - ab is latin for from, as in away from rather that ad, to, towards).
Summary of RCM Action That's it: 4 muscles with pretty functionally descriptive names.
They all have four things in common:
They're so WEAK, what's the point of being muscles?
In reading kinesiology texts, a word repeated all the time about the rotator cuff muscles is "weak" - they provide weak adduction, weak abduction, weak rotation - weak weak weak. no leverage. like a person trying to open a door when the handle is in the middle of the door.
If they're so weak what are they doing there? One of the best reframings of the roll of the RCMs is in the Anatomy of Movement
. There Calais-Germain uses the term "active ligaments" to describe the function of these muscles. Considering that it's the tendon part of the muscles that usually comes to grief when we talk about overuse injuries or RC problems, gosh that makes sense. Ligaments are pretty fixed things - little stretch - that are used to support attachments around joints and often over joint capsules. In many ways, the RCM's mirror this role.
Indeed, every movement that a muscle in the rotator cuff supports "weakly" there is a complementary big muscle to do, literally, the heavy lifting. So let's look at these big lifters next.
Extrinsic muscles of the glenohumeral joint: the heavy lifters. The big movers of the arm are the deltoids, mapping mainly to the action of the supraspinatus, the lats, mapping mainly to the infraspinatus and teres minor, and the pecs with the subscapularis. Mainly. There's also the corachoid brachialis, a small but potent flexor.
The deltoid is usually considered the main "shoulder" muscle. It's a goodly three part triangular mass that connects on both the first third of the scapula, around the front of the acromion process and into the under edge of the scap spine. And the next big deal is that it attaches to the humerous at its very own "deltoid tuberosity" of the humerus.
So what's it do? This will sound familiar: the front bits will elevate the arm (abduct) and going past that, flexion the arm, as well as turn the arm in. The mid part will also abduct or lift the arm up to the side - as in a "side lateral raise" move. And the back part will do that horizontal abduction thing while rotating the arm out. So front rotates in; back rotates out. Cool that one muscle has these opposing motions within it.
The pec major - the big chest muscle - likewise has mutlipte parts: upper or clavicular and lower or sternal.
The muscle attaches around the clavicle at the top and then along the sternum (middle of the rib cage). It plugs into the frontish of the humerous at yet another tubercle, the "intertubercular groove."
The pec's upper fibers turns the arm in as well as pulling the arm across in horizontal adduction. We see horizontal adduction when we bear hug someone. The lower fibers also support horizontal adduction and internal rotation, but they also complement the lats' action of extension from flexion down to neutral (arm at side).
The lats - i've written about the action of the latisimus dorsi in relation to the pull up and the swing elsewhere. Suffice it to say here that it's a great big muscle that runs along the bottom half of the thoracic spine and into/onto the hip and attaches to the inside (medial lip) of the humerus.
The action here is to pull the arm back (horizontal abduction) also to extend the arm back down (extention) past where the pecs can get to, rotate the arm in, and bring it down/across the body.
Aside - you've likely noted that with the body, if there's a greater somewhere there's a lesser; if there's a minor there's a major.
The Little Lats: the Teres Major Tucked away on the back of teh scapula is one more muscle - the teres major. It is not a rotator cuff muscle; it attaches on the humerous not up at the head but just behind where the lats attahes at the medial lip of the intertubercular groove. It's main action difference from the lats is that, when the arm is out at the side (abducted) it helps pull the arm back down to the side.
It complements the lats, the pecs and works with the rhomboids.
RCM vs Extrinsic Muscles - Local vs Global or Hinges vs Handles.
So what's with the duplication of effort between the rotator cuff muscles (intrinsic g/h muscles) and these big muscles? If we use the model of active ligaments for the rotator cuff, i think we're away: the RCM's have the local job of just focusing on the socket: keeping the humeral head in that fosa and supporting that contact while the joint is moving. Snug snug snug. Hang on tight.
The big muscles are all about levers - all about really lifting the whole upper arm up, out, over, down, across and back with load. And to do big lifts we need both big fat rope and length.
Consider openning a door. The hinges hold the door in place and hold it up - they're close to the edge of the plank that moves around the door attached to the lintel. Great. They're not huge, but they're strong and do the hinge job nicely of keeping the door in place and letting it move when it's moved.
But what does this big moving action? The big handle on the door enables force to be used to open the door more easily. We know with heavy doors, some handles are also really big bars and can be grabbed with both hands. Why so far from the hinge and so big? If the handle were right close to the hinge, or even in the middle of the door - short lever - a heavy door is hard to open - maybe immovable. Indeed, putting a lot of force on a small handle close to a hinge may simply wreck the handle and still not open the door.
When the handle is close to the end opposite the hinge, then the width of the door becomes the length of the lever and a longer lever (in this case acting like a wheel barrow type lever) can make a big door easy or easier to move. Having a big handle means more force can be applied more easily, to the lever as well. Consider the teres major on the scapula complementing the pull on the humerus of the lat - kinda like a two handed pull.
Likewise, we can look at position: the pecs pull from the arm to the furthest possible point away - the middle of the front of the body. The lats also go to the arm from the middle of the back of the body. With the delts, which are well supported by the pecs and the lats - likewise these muscles run almost to the middle of the top of the scap and the clavicle and then into near the middle of the humerus, like a tetter totter.
So why all these injuries? A modest proposal.
SO if the rotator cuffs are just support muscles, and there are these big levers to move the arm when loaded, why are they getting hurt so much of the time? That's a good question. Let's assume we're not talking about accidents where someone flies into one's shoulder, rips it off, or one falls on the shoulder and dislocates it, ripping tendons. Or let's also assume there's not some genetic defect that causes tendons to rub against a deformation in bone. From here, it seems a biggie issue in athletes is "overuse" injuries of various kinds, resutling in various kinds of tendinopathies (discussed with respect to the shoulder, over here).
When do these kinds of injuries usually happen? For instance why do i get issues with my left shoulder not my right? After months of double pressing was i listening to my left shoulder or my right during sets? was i relecutant to stop when my left may have been flagging a little more than my right? did that cause me to hyperextend my shoulder a bit, and cause the supraspinatus to rub against the acromium and inflame and pull and get messed up?
In other words, can a lot of overuse injuries be put down to form failure of one kind or another? Shoulder overuse issues are really common in swimming apparently - is one side of teh stroke less perfect than the other causing the support muscles to do more work than the big muscles?
Practice to avoid Failure?
There are lots of folks who have lots of programs for strengthening the rotator cuff, rehabbing it and all that. Maybe that's great and appropriate. Me, i'm wondering however if focusing on the site is missing the source of an issue. How often is an overuse injury for instance the fault of the little muscle that pays the price rather than limitations in the effectiveness of the big muscles?
How might one know? My bias is a movement assessment.
Consider if the problem in the shoulder is from lack of good mobility in the thoracic spine. Or if the issue has to do with poor firing of the lat to support the shoulder. Will rotator cuff-focused rehab hit these issues? In other words, my bias is to consider at least first what the larger movement issues may be and work from there.
How might one address the issue? Suppose one has done their movement assessment and has a bunch of specific movement oriented work. Then joint mobility work as part of normal practice, and exercises that support one's practice (like the turkish get up and the windmill for the shoulder) are going to assist in good holistic movement.
Likewise, everyone needs a coach. It really pays to have an experienced coach look at our form and critique it and tune it. Some of us have never had an expert look at our movement. Hopefully the complexity of the above muscular interaction will provide good reason to make sure the movements we are performing are optimally supporting the way we move best to perform an exercise - and to be ready to quit when that form fails.
Summary
Scapula Moves for Greater ROM. In the first part of this series, we saw that the scapula moves up and down, back and forth and rotates up and down too for depression, elevation protraction retraction upward and downward rotation - all to extend the possible range of motion of the shoulder
RCMs In this part of the series we've seen how the arm that the scapula is moving about to extend its reach is both held to the body at the joint via the rotator cuff muscles - and more particularly how the big movers like the lats and the pecs especially and the delts in concert with these actually LIFT the arm up down around and back from these various scapular positions.
Glenohumeral Joint We've considered the role of the rotator cuff as local stabilizers or "active ligaments" to keep the arm in the socket for when the global levers of muscles are moving the humerus through its range of motion especially with load. That the rotator cuff muscles are like door hinges to hold the door in place so it can move, and that the big muscles are like the action on the well positioned lever to open the door.
Based on this model, we've considered that when injuries to the little support muscles occur it may be not always be becuase of particular weakness on their part but because of more systemic failure on the part of the grosser movement. As such, tuning our movement is a good idea, and we can do this by working on the range of motion of our joints, our movement quality with practice of rich multiplanar movements like the turkish get up and windmill, and that we can get a pair of pracitced eyes on our form at least from time to time to ensure we're moveing as well as we think we are.
Coda
This two part series is by no means exhaustive in terms of the shoulder girdle or joint - i haven't even touched on the role of the clavicle or the role of elbow flexors and extensors that connect into the shoulder. Nor have we talked about the nerves running through the shoulder and how neck mobility can consequently help with shoulder movement.
Really this two parter has just been meant to share some appreciation of the three core components of shoulder movement: that the scapula moves to support range of motion; that the rotator cuff holds the arm moving with that scapula and that the big arm movers lift/pull that arm as its stabilized in that joint. That story is told in the amazingly odd shape of the scapula.
I hope these pieces may inspire folks to explore a little deeper or at least help make a bit more sense of what's happening in the shoulder and from here help make a bit more sense of our own movement practice.
Any mistakes in here - including soggy analogies - are mine.
best
mc
Related
In this piece, we'll overview those pixie rotator cuff muscles and look at why they can be such a pain - in the shoulder - and how understanding the movements these muscles support may help reduce injury risk.
We'll also take a quick look at the big muscles like the lats that opperate on the main shoulder joint, the glenohumral joint. From here we'll speculate about shoulder injuries and habits to avoid them.
The shoulder tour part II: The Glenohumeral Action
Rotator Cuff What is it with the rotator cuff? we hear about so many injuries to the shoulder, and we likewise hear so much about the need to "prehab" these muscles to defeat injury. And i'm not a bystander here: i've likewise run my shoulder into the wall and shook my head to say "what is this pain? what is this thing? what needs to change? what the heck is wrong here?" I've had folks say "ah, that's the supraspinatus most like" -Um, could you unpack that a bit? No? ok. So here's a go at trying to get a little better understanding of a bit of what's happening with the rotator cuff.
First, the GlenoHumeral Joint. In moving to the rotator cuff, we're moving away from a focus on the shoulder girdle and the movement of the scapula to the main reason for the scapula: the gleno-humeral connection - or connecting the extremity that is the arm to the trunk of the body - the upper body in particular.
Rotator Cuff Job 1 - holding ball in socket.
Just for context, there are four rotator cuff muscles: 1 on top, the SUPRAspinatus, 1 covering the front that goes against the underside of the scapula that is against the ribs the SUBscapularis, and two on the back of the scapula, the infraspinatus and and the teres minor
The top muscle, the supraspinatus (supra=above the spiney bit), attaches from the top of the scapula at the big scapula spine, runs along the top of that ridge, goes under the acromium process of the scapular spine, over the bursa on the top of the glenohumeral capsule and then attaches onto a big bump at the top of the humerus, the greater tubercle. That is a very popular attachment point - like the superior spine of the scapula but much smaller a peak. So when this muscle contracts, it's going to help pull the arm up to 90 degrees from one's side - called abduction. Note i say "help" - we'll come back to this assistance role. Mainly it's stabilizing the ball of the humerus in the glenoid socket.
puts it. The infraspinatus is the complement to the subscapularis: subscapularis = under(side) of the scapula; infraspinatus means below the spiney bit. Names are nicely descriptive. Where the subscapularis covers the underside of the scapula, the infraspinatus covers the whole backside of the scapula below that big scapular spine. Where the supraspinatus attaches to the top of the greater tubercle, the infraspinatus attaches to the back of the greater tubercle. So again, if we imagine pulling / contracting that attachment, the kinds of things that can happen to the arm are - its turned out (externally rotated), it's also going to pull the arm back into extension. It also helps with what's known as horizontal abduction. Big role - stabilize the arm in the socket - we might add especially when it's being moved about.
Note: horizontal abduction is different from abduction: abduction, the arm is being raised up at the side; horizontal abduction assumes that the arm is already up at ninety degrees and infront of the body, and so the arm is being pulled back (abduction - ab is latin for from, as in away from rather that ad, to, towards).
Summary of RCM Action That's it: 4 muscles with pretty functionally descriptive names.
They all have four things in common:
- they all attach to the scapula
- they each attach near the humeral head
- they all primarily stabilize the the arm in its socket.
- they all rotate the arm in the socket either up, in or out (hence the name, rotator)
They're so WEAK, what's the point of being muscles?
In reading kinesiology texts, a word repeated all the time about the rotator cuff muscles is "weak" - they provide weak adduction, weak abduction, weak rotation - weak weak weak. no leverage. like a person trying to open a door when the handle is in the middle of the door.
If they're so weak what are they doing there? One of the best reframings of the roll of the RCMs is in the Anatomy of Movement
. There Calais-Germain uses the term "active ligaments" to describe the function of these muscles. Considering that it's the tendon part of the muscles that usually comes to grief when we talk about overuse injuries or RC problems, gosh that makes sense. Ligaments are pretty fixed things - little stretch - that are used to support attachments around joints and often over joint capsules. In many ways, the RCM's mirror this role. Indeed, every movement that a muscle in the rotator cuff supports "weakly" there is a complementary big muscle to do, literally, the heavy lifting. So let's look at these big lifters next.
The deltoid is usually considered the main "shoulder" muscle. It's a goodly three part triangular mass that connects on both the first third of the scapula, around the front of the acromion process and into the under edge of the scap spine. And the next big deal is that it attaches to the humerous at its very own "deltoid tuberosity" of the humerus.So what's it do? This will sound familiar: the front bits will elevate the arm (abduct) and going past that, flexion the arm, as well as turn the arm in. The mid part will also abduct or lift the arm up to the side - as in a "side lateral raise" move. And the back part will do that horizontal abduction thing while rotating the arm out. So front rotates in; back rotates out. Cool that one muscle has these opposing motions within it.
The pec major - the big chest muscle - likewise has mutlipte parts: upper or clavicular and lower or sternal.The muscle attaches around the clavicle at the top and then along the sternum (middle of the rib cage). It plugs into the frontish of the humerous at yet another tubercle, the "intertubercular groove."
The pec's upper fibers turns the arm in as well as pulling the arm across in horizontal adduction. We see horizontal adduction when we bear hug someone. The lower fibers also support horizontal adduction and internal rotation, but they also complement the lats' action of extension from flexion down to neutral (arm at side).
The action here is to pull the arm back (horizontal abduction) also to extend the arm back down (extention) past where the pecs can get to, rotate the arm in, and bring it down/across the body.
Aside - you've likely noted that with the body, if there's a greater somewhere there's a lesser; if there's a minor there's a major.
It complements the lats, the pecs and works with the rhomboids.
RCM vs Extrinsic Muscles - Local vs Global or Hinges vs Handles.
The big muscles are all about levers - all about really lifting the whole upper arm up, out, over, down, across and back with load. And to do big lifts we need both big fat rope and length.
Consider openning a door. The hinges hold the door in place and hold it up - they're close to the edge of the plank that moves around the door attached to the lintel. Great. They're not huge, but they're strong and do the hinge job nicely of keeping the door in place and letting it move when it's moved.
But what does this big moving action? The big handle on the door enables force to be used to open the door more easily. We know with heavy doors, some handles are also really big bars and can be grabbed with both hands. Why so far from the hinge and so big? If the handle were right close to the hinge, or even in the middle of the door - short lever - a heavy door is hard to open - maybe immovable. Indeed, putting a lot of force on a small handle close to a hinge may simply wreck the handle and still not open the door.
When the handle is close to the end opposite the hinge, then the width of the door becomes the length of the lever and a longer lever (in this case acting like a wheel barrow type lever) can make a big door easy or easier to move. Having a big handle means more force can be applied more easily, to the lever as well. Consider the teres major on the scapula complementing the pull on the humerus of the lat - kinda like a two handed pull.
Likewise, we can look at position: the pecs pull from the arm to the furthest possible point away - the middle of the front of the body. The lats also go to the arm from the middle of the back of the body. With the delts, which are well supported by the pecs and the lats - likewise these muscles run almost to the middle of the top of the scap and the clavicle and then into near the middle of the humerus, like a tetter totter.
So why all these injuries? A modest proposal.
SO if the rotator cuffs are just support muscles, and there are these big levers to move the arm when loaded, why are they getting hurt so much of the time? That's a good question. Let's assume we're not talking about accidents where someone flies into one's shoulder, rips it off, or one falls on the shoulder and dislocates it, ripping tendons. Or let's also assume there's not some genetic defect that causes tendons to rub against a deformation in bone. From here, it seems a biggie issue in athletes is "overuse" injuries of various kinds, resutling in various kinds of tendinopathies (discussed with respect to the shoulder, over here).
When do these kinds of injuries usually happen? For instance why do i get issues with my left shoulder not my right? After months of double pressing was i listening to my left shoulder or my right during sets? was i relecutant to stop when my left may have been flagging a little more than my right? did that cause me to hyperextend my shoulder a bit, and cause the supraspinatus to rub against the acromium and inflame and pull and get messed up?
In other words, can a lot of overuse injuries be put down to form failure of one kind or another? Shoulder overuse issues are really common in swimming apparently - is one side of teh stroke less perfect than the other causing the support muscles to do more work than the big muscles?
Practice to avoid Failure?
There are lots of folks who have lots of programs for strengthening the rotator cuff, rehabbing it and all that. Maybe that's great and appropriate. Me, i'm wondering however if focusing on the site is missing the source of an issue. How often is an overuse injury for instance the fault of the little muscle that pays the price rather than limitations in the effectiveness of the big muscles?
How might one know? My bias is a movement assessment.
Consider if the problem in the shoulder is from lack of good mobility in the thoracic spine. Or if the issue has to do with poor firing of the lat to support the shoulder. Will rotator cuff-focused rehab hit these issues? In other words, my bias is to consider at least first what the larger movement issues may be and work from there. How might one address the issue? Suppose one has done their movement assessment and has a bunch of specific movement oriented work. Then joint mobility work as part of normal practice, and exercises that support one's practice (like the turkish get up and the windmill for the shoulder) are going to assist in good holistic movement.
Likewise, everyone needs a coach. It really pays to have an experienced coach look at our form and critique it and tune it. Some of us have never had an expert look at our movement. Hopefully the complexity of the above muscular interaction will provide good reason to make sure the movements we are performing are optimally supporting the way we move best to perform an exercise - and to be ready to quit when that form fails.
Summary
RCMs In this part of the series we've seen how the arm that the scapula is moving about to extend its reach is both held to the body at the joint via the rotator cuff muscles - and more particularly how the big movers like the lats and the pecs especially and the delts in concert with these actually LIFT the arm up down around and back from these various scapular positions.
Glenohumeral Joint We've considered the role of the rotator cuff as local stabilizers or "active ligaments" to keep the arm in the socket for when the global levers of muscles are moving the humerus through its range of motion especially with load. That the rotator cuff muscles are like door hinges to hold the door in place so it can move, and that the big muscles are like the action on the well positioned lever to open the door.
Based on this model, we've considered that when injuries to the little support muscles occur it may be not always be becuase of particular weakness on their part but because of more systemic failure on the part of the grosser movement. As such, tuning our movement is a good idea, and we can do this by working on the range of motion of our joints, our movement quality with practice of rich multiplanar movements like the turkish get up and windmill, and that we can get a pair of pracitced eyes on our form at least from time to time to ensure we're moveing as well as we think we are.
Coda
This two part series is by no means exhaustive in terms of the shoulder girdle or joint - i haven't even touched on the role of the clavicle or the role of elbow flexors and extensors that connect into the shoulder. Nor have we talked about the nerves running through the shoulder and how neck mobility can consequently help with shoulder movement.
Really this two parter has just been meant to share some appreciation of the three core components of shoulder movement: that the scapula moves to support range of motion; that the rotator cuff holds the arm moving with that scapula and that the big arm movers lift/pull that arm as its stabilized in that joint. That story is told in the amazingly odd shape of the scapula.
I hope these pieces may inspire folks to explore a little deeper or at least help make a bit more sense of what's happening in the shoulder and from here help make a bit more sense of our own movement practice.
Any mistakes in here - including soggy analogies - are mine.
best
mc
Related
- part 1 of the amazing shoulder: the scapula and shoulder girdle
- why move or die?
- what's mobility pracice?
- training to avoid the sprain: iphase
- nice piece in am. fam. physician on shoulder instability
- nice ref on SLAP tears in the context of baseball players - great figures.
Sunday, June 20, 2010
the amazing engineering that is the shoulder, part 1: scapula and shoulder girdle
Follow @mcphoo
Tweet
How does the shoulder really work? What is it, anyway? When we think of working the shoulder, most of us likely think of the delts, maybe the traps (shoulder shrugs and all). When we think about shoulder injuries, the term "rotator cuff" enters the vocabulary and we worry about how to prehab/rehap these little stabilizer muscles. But really, the shoulder, or more particularly the shoulder joint and shoulder girdle is an amazing feat of evolutionary engineering, so much so that most of what we tend to think of as uppert body work is really shoulder work.
Consider that we usually think of the lats, traps, rhomboids all as back muscles, and the pecs and seratus anterior as chest muscles. Yes, ok, that's more about where those muscles are located, but they're all, really really, shoulder muscles. Even the triceps and biceps are involved as shoulder muscles - and require the shoulder as their anchoring points.
Understanding a little bit more about how the shoulder works in terms of where the muscles attach to what and how they act on the shoulder may help enhance our lifting, prevent injury, and help us understand what we're doing - or not - when we think about working out.
So the goal of this set of posts on the shoulder is to offer a wee tour through the shoulder, and provide further resources if you get fired up to look further.
Part 1: the Scapula and Shoulder Girdle
In structural kinesiology - the study of movement in terms of nerves, bones and muscles and joints - there are two main ways to look at the shoulder: the shoulder girdle and the shoulder joint. Both of these views considers one of the weirdest and coolest bones in the body, the shoulder blade or scapula.
In this first of two parts looking at the shoulder, we'll first take a quick look at the multifacetted structure of the scapula and also look at the muscles associated with the shoulder girdle - or the muscles primarily involved with moving the scapula itself.
In part two, we'll look at the muscles acting on the main shoulder joint, the glenohumeral joint (gh), from the rotator cuff muscles to the lats and pec major.
The Scapula: It's a wild wild bone.
This figure above shows three views of the scapula: the front side that faces the back of the ribs, the back side that we can feel or palpate, especially along that honking big spine, and where the magic focuses, the side on view that features the glenoid cavity - the aras where the arm - in particular the humerous fits into the shoulder.
Take a look at the ridges and bumps: every bit of an indentation or edge has a purpose in the muscular rigging that is the shoulder joint and shoulder girdle.
Overview: Let's take a quick look at the shoulder girdle muscles to get a sense of the specialness of the shoulder girdle design and what i mean by this rigging - and possibly why this approach in our design (is so cool).
The scapula first and foremost is situated behind and at the top of the rib cage. It has muscles attached to both sides of it: there are muscles along it's back; and muscles along its front. The ones we're looking at here are the ones that primarily move the scapula, and help keep it in position along the back of the rib cage.
As said, each bump, dip and pointy part of the scapula has a mechanical design purpose. By way of example, the image to the left shows the back view of the scapula. In red, the levator scapula is attached to the superior border of the scapula. This shoulder muscle, while attached up at the top four vertebrae in the neck is not a neck muscle per se, but exists to help pull the scapula up (and a bit towards the spine, elevation and adduction)
If we look back at the image of the scapula bone, we see the medial border on the back/posterior side of the scap. Follow along to the medial border (left side of spine in the image with the levator scap shown) and the minor and major rhomboids are attached there and plug into the bottom of the cervical spine, and top half of the thoracic spine. If we just follow the line of the muscles, which go up diagonally, we can see that when they contract they'll pull the scapula towards the spine and up in elevation, but actually in doing so, can also rotate the shoulder socket down. We'll come back to why this rotation is important.
On the other side of the spine we see another rich and amazing attachment, the trapezius which is considered in three parts. The upper fibers attach along the far end of the clavicle or collar bone and the scapula's acromial process, and also along the start of the big spine on the back of the scapula. Again shoulder elevation helped here as well as adduction. Then the middle fibers which attach a little along the scapula spine, but also this time, rotate the socket up. The lower fibers of this massive muscle which connect on the scapula spine under side-ish area. These also contribute to pulling the shoulder socket up, but also bringing the shoulder down blade down.
To take a quick look at the front-ish part of the scapula, there's the pec minor and the seratus anterior.
The pec minor attaches to the scapula at the coricoid process (the biceps at one point do, too, among others) and then into the ribs. Again, if we follow the line of the muscles, we can see that when contracted, these muscles will pull the scapula, well, rather over the shoulder, rotating the socket downwards. The scapula also gets pulled away from the spine (abducted), and likewise dowward (depression).
The serratus anterior is an amazing set of muscles that connects all along the medial border on the inside/front of the scapula, on the opposite side from the rhomboids.
Where the rhomboids pulls the scap up and towards the spine, the seratus anterior pulls the scapula away from the spine and the scapula up at the same time via the attachment upwards along the sides of the ribs. The joint tension of the rhomboids and the serratus anterior both help keep the scapula down against the ribs in movements like the push up.
Why all this Scapular Movement? RANGE EXTENSION. I dunno about you, but while i've heard about shoulder depression and elevation and rotation, it hasn't meant a whole lot to me until i got to see what the bones actually do relative to what's getting rotated: the arm in the shoulder joint.
An image may help. Take a look at the relative positions of the scapulae in the picture to the right here (in red the supraspinatus is highlighted, but that ain't important right now). If we look at the left arm, we'll note that the glenoid fossa - where the humerous fits into the shoulder) is in neutral. With the right arm elevated, like in an overhead press, we see that the whole scapula is titled away from the spine and that the glenoid fossa - where the arm connects - is pointed more UP.
Bottom wonderful line is that, by rigging up the scapula so that it's got all these guy wired muscles holding the scapulae as a kind of floating anchor point, we get far greater range of motion with our arms than if we had a more or less fixed ball and socket joint.
That is, if the scapula, which is largely designed to act as an attachment for the upper limbs, were fixed to the spine as a bone such that the socket for the humerus was fixed ( unable to rotate up, down, back and forward), the arm would have far more restricted motion. We'd be unable to press up, cross our arms, do push ups, waltz. Awful to contemplate.
So let's not. Let's sum up where we're at today.
Summing up part 1
In this first article on the shoulder girdle & scapula, we've had a quick look at the muscles that support the movement of the scapula and concurrently the resulting rotation of the glenohumeral joint that allows for the all important rich range of motion of the arm at the shoulder.
Next, we'll look at the muscles acting on the glenohumeral joint, like the giant lats, pec major, teres major, and including those pixie trouble makers, the rotator cuff muscles. Guarenteed once we go over how they work and where they are in the scapula, remembering the names of the four will be simple.
But heck, isn't that scapula an amazing bone or what, eh?
Resources
Some great books to help get into structural kinesiology are
Manual of Structural Kinesiology
really really good source for getting at the complete details on joints, muscles, actions, planes of motion, nerves. THere are great exercises and quizes with the book as well for self-testing
Anatomy of Movement (Revised Edition)
A very personable look at anatomy in the context of not only athletic but every day movements.
And for getting into the actual feel of where these muscles are and how they operate live, there is the very popular Trail Guide to the Body Book 
And heck if you've ever tried to figure out whether that groin pull is an adductor magus or gracialis, this is the one for you.
More books that include seeing the real tissue (making the case for illustrations) next time.
Related posts:
Consider that we usually think of the lats, traps, rhomboids all as back muscles, and the pecs and seratus anterior as chest muscles. Yes, ok, that's more about where those muscles are located, but they're all, really really, shoulder muscles. Even the triceps and biceps are involved as shoulder muscles - and require the shoulder as their anchoring points.Understanding a little bit more about how the shoulder works in terms of where the muscles attach to what and how they act on the shoulder may help enhance our lifting, prevent injury, and help us understand what we're doing - or not - when we think about working out.
So the goal of this set of posts on the shoulder is to offer a wee tour through the shoulder, and provide further resources if you get fired up to look further.
Part 1: the Scapula and Shoulder Girdle
In structural kinesiology - the study of movement in terms of nerves, bones and muscles and joints - there are two main ways to look at the shoulder: the shoulder girdle and the shoulder joint. Both of these views considers one of the weirdest and coolest bones in the body, the shoulder blade or scapula.
In this first of two parts looking at the shoulder, we'll first take a quick look at the multifacetted structure of the scapula and also look at the muscles associated with the shoulder girdle - or the muscles primarily involved with moving the scapula itself.
In part two, we'll look at the muscles acting on the main shoulder joint, the glenohumeral joint (gh), from the rotator cuff muscles to the lats and pec major.
The Scapula: It's a wild wild bone.
Take a look at the ridges and bumps: every bit of an indentation or edge has a purpose in the muscular rigging that is the shoulder joint and shoulder girdle.
Overview: Let's take a quick look at the shoulder girdle muscles to get a sense of the specialness of the shoulder girdle design and what i mean by this rigging - and possibly why this approach in our design (is so cool).
The scapula first and foremost is situated behind and at the top of the rib cage. It has muscles attached to both sides of it: there are muscles along it's back; and muscles along its front. The ones we're looking at here are the ones that primarily move the scapula, and help keep it in position along the back of the rib cage.
If we look back at the image of the scapula bone, we see the medial border on the back/posterior side of the scap. Follow along to the medial border (left side of spine in the image with the levator scap shown) and the minor and major rhomboids are attached there and plug into the bottom of the cervical spine, and top half of the thoracic spine. If we just follow the line of the muscles, which go up diagonally, we can see that when they contract they'll pull the scapula towards the spine and up in elevation, but actually in doing so, can also rotate the shoulder socket down. We'll come back to why this rotation is important.
On the other side of the spine we see another rich and amazing attachment, the trapezius which is considered in three parts. The upper fibers attach along the far end of the clavicle or collar bone and the scapula's acromial process, and also along the start of the big spine on the back of the scapula. Again shoulder elevation helped here as well as adduction. Then the middle fibers which attach a little along the scapula spine, but also this time, rotate the socket up. The lower fibers of this massive muscle which connect on the scapula spine under side-ish area. These also contribute to pulling the shoulder socket up, but also bringing the shoulder down blade down.
To take a quick look at the front-ish part of the scapula, there's the pec minor and the seratus anterior.
The pec minor attaches to the scapula at the coricoid process (the biceps at one point do, too, among others) and then into the ribs. Again, if we follow the line of the muscles, we can see that when contracted, these muscles will pull the scapula, well, rather over the shoulder, rotating the socket downwards. The scapula also gets pulled away from the spine (abducted), and likewise dowward (depression).
The serratus anterior is an amazing set of muscles that connects all along the medial border on the inside/front of the scapula, on the opposite side from the rhomboids.
Where the rhomboids pulls the scap up and towards the spine, the seratus anterior pulls the scapula away from the spine and the scapula up at the same time via the attachment upwards along the sides of the ribs. The joint tension of the rhomboids and the serratus anterior both help keep the scapula down against the ribs in movements like the push up.
Why all this Scapular Movement? RANGE EXTENSION. I dunno about you, but while i've heard about shoulder depression and elevation and rotation, it hasn't meant a whole lot to me until i got to see what the bones actually do relative to what's getting rotated: the arm in the shoulder joint.
An image may help. Take a look at the relative positions of the scapulae in the picture to the right here (in red the supraspinatus is highlighted, but that ain't important right now). If we look at the left arm, we'll note that the glenoid fossa - where the humerous fits into the shoulder) is in neutral. With the right arm elevated, like in an overhead press, we see that the whole scapula is titled away from the spine and that the glenoid fossa - where the arm connects - is pointed more UP.Bottom wonderful line is that, by rigging up the scapula so that it's got all these guy wired muscles holding the scapulae as a kind of floating anchor point, we get far greater range of motion with our arms than if we had a more or less fixed ball and socket joint.
That is, if the scapula, which is largely designed to act as an attachment for the upper limbs, were fixed to the spine as a bone such that the socket for the humerus was fixed ( unable to rotate up, down, back and forward), the arm would have far more restricted motion. We'd be unable to press up, cross our arms, do push ups, waltz. Awful to contemplate.
So let's not. Let's sum up where we're at today.
Summing up part 1
In this first article on the shoulder girdle & scapula, we've had a quick look at the muscles that support the movement of the scapula and concurrently the resulting rotation of the glenohumeral joint that allows for the all important rich range of motion of the arm at the shoulder.
Next, we'll look at the muscles acting on the glenohumeral joint, like the giant lats, pec major, teres major, and including those pixie trouble makers, the rotator cuff muscles. Guarenteed once we go over how they work and where they are in the scapula, remembering the names of the four will be simple.
But heck, isn't that scapula an amazing bone or what, eh?
Resources
Some great books to help get into structural kinesiology are
Manual of Structural Kinesiologyreally really good source for getting at the complete details on joints, muscles, actions, planes of motion, nerves. THere are great exercises and quizes with the book as well for self-testingAnatomy of Movement (Revised Edition)
A very personable look at anatomy in the context of not only athletic but every day movements.
And for getting into the actual feel of where these muscles are and how they operate live, there is the very popular Trail Guide to the Body Book And heck if you've ever tried to figure out whether that groin pull is an adductor magus or gracialis, this is the one for you.
More books that include seeing the real tissue (making the case for illustrations) next time.
Related posts:
- part 2 of the amazing shoulder: glenohumeral joint, rotator cuff and big movers.
- eccentric exercises - approaches for tendonopathy
- kettlebell swing - why we fire the lats (whether we want to or not)
- volume in press to go heavy: threat reduction; practice prep for heavy
- windmill/press 100s - not just working the shoulder, but the obliques
Tuesday, June 8, 2010
Vacance - short break at b2d
Follow @mcphoo
Tweet
just fyi, there'll be a wee hiatus at begin2dig till after June 18.
Time for a wee break from all things plugged in - a Health Act, as it were.
Hope to see y'all again in a couple weeks, and that your practice continues great in the intervening period.
best to you,
mc
Tweet
Follow @begin2dig
Time for a wee break from all things plugged in - a Health Act, as it were.
Hope to see y'all again in a couple weeks, and that your practice continues great in the intervening period.
best to you,
mc
Subscribe to:
Posts (Atom)
COACHING with dr. m.c. 
