More than onethird of strengthtraining injuries strike the shoulder, say US researchers. If you have an existing niggle – or a shoulder that clicks or pops – try these workarounds.
1 IF YOUR SHOULDERS ARE UP BY YOUR EARS DURING PLANKS TRY CORKSCREWING YOUR HANDS
Before you start any movement in plank position, ‘grip’ the floor with your palms by imagining yourself screwing them into the ground. This slight adjustment will protract your shoulder blades to prevent impingement.
2 IF YOU CAN’T PERFORM PULL-UPS TRY CHIN-UPS
Chin-ups put your shoulders in a more stable position. Plus, since the underhand grip works your biceps and chest muscles more than pull-ups do, they’re easier to perform.
3 IF A BACK SQUAT ISN’T COMFORTABLE TRY DOING A GOBLET SQUAT
When you have tight shoulders, holding a barbell on your back is likely to elicit shoulder pain – and an arched back, too. Not good. Goblet squats, on the other hand, put your shoulders in a more comfortable position, while also training shoulder stability. Boom.
4 IF A BARBELL BENCH PRESS HURTS TRY DUMBBELLS
“Weighting each arm allows shoulders to follow a more natural movement pattern,” says strength and conditioning specialist Matt Unthank. It lets you angle your palms inwards, reducing impingement risk.