Problem with Overtraining Your Abs

Another research update.

I am so glad I take the time to do this.

There is all kinds of great stuff that comes out every week.

The Problem with Overtraining Your Abs

The article focused on those performing Olympic lifts but they did bring up some interesting points that can be carried over to injured client.

In order to hold a load over head you need good stability in the flexors and extensors of the trunk plus good deceleration of the flexors of the truck.  Not being able to do so increases your risk of injury and decreases you ability to hold a load overhead.  This is important for the athlete but also the general public.  Overhead movements are essential for all and have been avoided of late in the fitness industry due to the perceived risk of injury.  I make sure I do a least one over head pressing movement with my clients but if your client can’t do a proper overhead weighted movement make sure to look at their trunk flexors and extensors.

Many times truck flexion (abdominals) exercises are done on a daily basis while lower back exercises maybe done 2 to 3 times a week.  This leads to muscle imbalances in the flexion and extension muscles of the trunk.  This imbalance could lead to an alteration in the tilt in the pelvis which had an effect on latissiums dorsi which an increase the risk of injury in the shoulder.

The writers provided a sample exercise program to train the trunk flexors and extensors.  The exercises were lever abdominals, medicine ball seated twists, bridge with arms lifted, marching bridge with arms lifted, dumbbell farmer’s walk, supine weighted extended hold, hyperextensions with arms out straight , hyperextension to row with
weight (medicine ball or plate), hyperextension with weight (plate or medicine ball), and barbell over head circle walks.

I wrote a little report on core training that may interest you.  Here you go:

Where to get more info – Robinson, Ellyn M. (2010). Overtraining the Rectus Abdominis Can Make You Less Efficient in Weightlifting. Strength & Conditioning Journal. 32(5):69-74, October 2010.

Which is Better the Full Can or Empty Can Exercise for the Rotator Cuff?

I am big into the rotator cuff after I did my masters project on exercises to overcome a rotator cuff injury.

When I see new rotator cuff research or articles, I always like to take a look.

There maybe clients that report shoulder impingement when performing the empty can exercise.  Often times it is shoulder impingement where the supraspinatus tendon compresses between the coracoacromial arch and the greater tuberosity.

The purpose of the full can exercise is the exercise activates supraspinatus but also limits the reduction of subacromial space.

Mike Reinold did some research in 2007 on the full can versus the empty can exercise.  I remember reading the article when writing my masters project.  It was cool to have Mike (Mr. Reinold), review Muscle Imbalance Revealed and give it such a high praise.

The article recommended the full can exercise over the empty can.  To be honest, I very rarely get my clients to perform the empty can exercise.

If you are looking for more info, I go through a stack of rotator cuff exercises in Effective Rotator Cuff Exercises:

Where to get more info – Tino D, Hillis C. (2010). The Full Can Exercise as the Recommended Exercise for Strengthening the Supraspinatus While Minimizing Impingement. Strength & Conditioning Journal. 32(5):79-85, October 2010.

I hope you enjoyed the research highlights as much as I do.

Have a great day.

Rick Kaselj, MS