Here’s part II of my series on bicep tear injury prevention. If you guys missed part I you can find it HERE:
Fatigue and Injury
Unfortunately strongman puts a lot of stress on the biceps in general. This we can’t do much about, its the nature of the sport. This stress to the biceps is going to cause fatigue. From research and common sense we know that increasing the frequency of training, resting less between sessions and training while fatigued is going to increase your risk of injury. More injuries are also sustained during competition and in the last quarter of competition. Training the biceps more frequently, resting less often and putting exercises stressful to the biceps later in your training day can increase your risk of a tear briefpapier trauer kostenlos herunterladen.
What can we take away from this? Well, programming becomes incredibly important. Athletes should give themselves enough rest between sessions that require a lot of bicep work. Events placing most stress on the biceps should be done at the beginning of training also. (Unfortunately stones are almost always last). If you must do direct arm work somewhere in your training programming, its probably best to rest a day or 2 between direct arm work and events that stress the biceps. There is also some evidence to show that getting fewer then 7 hours of sleep per night and increase your risk of injury. From a performance and injury prevention standpoint, getting more sleep is going to be beneficial ets2 multiplayer herunterladen.
The LineBack, the Soccer Player, the Librarian
Think of the upper back muscles as a linebacker in a tug of war. Also on your team is a soccer player (your biceps) and a librarian (the forearm and grip muscles). The main work horse is going to be the linebacker. What happens if the linebacker is out sick? The soccer player and librarian is going to have to work overtime. If your upper back is not up to snuff then your biceps are going to take more stress and could eventually get injured when doing exercises like deadlifts and tire flips. From an injury prevention standpoint we want our upper back to be as strong as possible and bear the brunt of the workload during most exercises 3voor12.
Direct bicep work, good or bad idea?
So we want the upper back to be extremely strong but what about the biceps? One thing to keep in mind is that a stronger muscle with better endurance is less likely to get damaged. This makes sense but it gets a little bit complicated with strongman. Doing a lot of direct bicep work strengthens the muscular connection between the brain and the biceps. This is normally a great thing for building strength and muscle. When it comes to moving a heavy tire though you don’t want the biceps to be especially active. This is where technique comes back into play. If direct bicep work is causing you to use your biceps more on lifts where you shouldn’t be using them, that’s bad and could lead you to a date with the surgeon herunterladen.
That being said, doing bicep work should decrease your risk of injury, as long as it doesn’t change your technique throughout a lift. One idea is to train the bicep as a synergist as opposed to a prime mover. What I mean by this is improving the bicep’s strength and endurance by doing exercises that train the muscle to work as a synergist (or helper muscle) while another muscle does the bulk of the work. A good example of this is doing rows. In a row, your brain and body build a motor pattern to really load the upper back, as opposed to the biceps but the biceps still get some strengthening and improved endurance. Win-win springerlink gesamtes buch downloaden.
Underhand, Mixed or Overhand Grip?
When deadlifting, using one hand under the bar and one over is great for pulling more weight but the underhand grip also places more stress on the biceps. Some people say using a double overhand or hook grip can fix this problem but this is a bit of a catch-22 situation. Using an overhand grip will just transfer the force to the brachialis and brachioradialis muscles. I’ve personally pulled these muscles and have had a few friends do the same, especially on exercises that require a neutral (hammer) grip like log cleans happy birthday lied herunterladen.
The best case scenario here is probably just learning to pull with your arms completely straight. In this way you’ll bypass the excess stress on your arms and put it where it should be, the upper back and hips gimp for mac.
Make sure you start each deadlift with your arms long. NEVER try picking up a heavy weight with your arms bent and then snap your arm straight as you begin pulling! This the single most common mechanism of injury of distal bicep tendon rupture(excessive eccentric tension as the arm is forced from a flexed position) herunterladen!
Psychology and Injury
Now that I’ve scared you into thinking you’re going to get a biceps tear what I tell you next is probably going to make you feel even worse! Competitive anxiety has been shown to be a risk factor for injury during competition/training. Being worried about getting injured can increase your risk of getting an injury. There is some good news though. For the most part, after people sustain an overuse or fatigue related injury they report knowing that they were over trained going into practice or competition. This means that people knew BEFOREHAND that they were likely to get hurt. Listen to your body if it’s fatigued. Pushing through pain, soreness and fatigue is just not always a great idea e mails herunterladen outlook.
Bicep Strain Injury Check List:
4 Easy Ways to Modify Bench Press and Overhead Press in Athletes With Shoulder Pain
Fitness Pain Free Episode 7: Special Guest Big Sexy Strongman Brett Somerville – All About Biceps Injury and Strongman
Bicep Tendon Tears: Bicep Tear Injury Prevention for Strongman Part 1