This is the best arm bar video I've seen on RUclips. It's crazy to me that most don't mention the shoulder packing aspect. I've even seen some that encourage isometric protraction.
Depends on your goal. For mobility/rehab purposes the protraction serves a/p expansion of the ribcage and further encourages upward rotations of the scapula, which many people lack even though it's so important for any overhead motion. The packing variant imho doesn't make sense unless you're really going for higher weights (which in and of itself doesn't make sense with the arm bar as there are far more, better exercises to serve any hypertrophy purpose) and to me falls into the same category as keeping the scaps contracted during pressing motions: it doesn't make sense to sacrifice range of motion.
There are always subtle ways you can make changes. If you're not going into pain thats most important, from there, if you explore the movement, use either no weight or light way and have a floor/space you can easily drop the bell safely.
Awesome, thanks for that Mike/Drew. I was about to ask where this would come into a training routine, since it seems like a very specialized / niche movement. Good that you added that point at the end about programming. I’ve noticed usually during heavy reps of TGU’s, that it’s my shoulder (near the rotator cuff) that tends to give way in the OH static hold position, more than anything else (lowering rep count). For instance, using a moderately heavy weight like a 24KG, I can only perform 3-4 reps max on my right side, and only 2-3 max on my left. My goal is to be able to hit at least 5-10 reps each side @24KG, but the shoulder weakness is a big issue in preventing further progression. I was watching a SF instructional breakdown where it was advised that the shoulder should stay in the fully ‘locked out’ OH position, or else it could become compromised and lead to injury - I’ve definitely experienced that myself on higher rep (10 reps) 16KG TGU’s, having the bell fall back down to my shoulder while still trying to complete the full movement; usually during the reverse pattern of the movement (while lowering into the bridge position and back down to the floor). Anyway, I was wondering myself if there was a way to possibly strengthen/build endurance in just that part of the shoulder (rotator cuff) for that specific lift (TGU) alone. This looks to be it!
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This is the best arm bar video I've seen on RUclips. It's crazy to me that most don't mention the shoulder packing aspect. I've even seen some that encourage isometric protraction.
Depends on your goal. For mobility/rehab purposes the protraction serves a/p expansion of the ribcage and further encourages upward rotations of the scapula, which many people lack even though it's so important for any overhead motion. The packing variant imho doesn't make sense unless you're really going for higher weights (which in and of itself doesn't make sense with the arm bar as there are far more, better exercises to serve any hypertrophy purpose) and to me falls into the same category as keeping the scaps contracted during pressing motions: it doesn't make sense to sacrifice range of motion.
I've seen this prescribed on other workouts before, but never saw such a detailed explaination. Thanks Mike & Dr Drew!
Thanks. Can’t wait to try it.
You are so welcome! Yes please give it a go and let me know how it goes! ; )
Very informative video! Well presented! Thank you for the both of you!
You are welcome, I'd glad you enjoyed it! :
Great tutorial 🙏 💪
I like to do this on my variety / active recovery days, along with windmills.
I have heirnated discs lower back pain is it safe for me to try this with a light kettle Bell
Did a few of these after watching and my arm was shaking like a Nokia 3310 😅
Hahaha! You got me cracking up lol. Even just holding the position with focused intent sure is challenging : )))
I was taught to make sure my hips end up square on the ground.
There are always subtle ways you can make changes. If you're not going into pain thats most important, from there, if you explore the movement, use either no weight or light way and have a floor/space you can easily drop the bell safely.
Awesome, thanks for that Mike/Drew. I was about to ask where this would come into a training routine, since it seems like a very specialized / niche movement. Good that you added that point at the end about programming. I’ve noticed usually during heavy reps of TGU’s, that it’s my shoulder (near the rotator cuff) that tends to give way in the OH static hold position, more than anything else (lowering rep count). For instance, using a moderately heavy weight like a 24KG, I can only perform 3-4 reps max on my right side, and only 2-3 max on my left. My goal is to be able to hit at least 5-10 reps each side @24KG, but the shoulder weakness is a big issue in preventing further progression. I was watching a SF instructional breakdown where it was advised that the shoulder should stay in the fully ‘locked out’ OH position, or else it could become compromised and lead to injury - I’ve definitely experienced that myself on higher rep (10 reps) 16KG TGU’s, having the bell fall back down to my shoulder while still trying to complete the full movement; usually during the reverse pattern of the movement (while lowering into the bridge position and back down to the floor).
Anyway, I was wondering myself if there was a way to possibly strengthen/build endurance in just that part of the shoulder (rotator cuff) for that specific lift (TGU) alone. This looks to be it!
you typed so much and you got no response.. I wanted to know the same thing. .. and now this response of mine,.. null of value