Should pitchers be doing the strict overhead press as part of their weight program? I read that just doing tubing and light dumbbell work isn't enough weight to create substantial growth in the shoulder to protect it.
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There is a middle ground between just tubing and strict pressing. Bands/tubing isn't enough, pressing is more an anterior shoulder exercise which doesn't address the rear delts which are the decelerators in the throwing motion and may come with other issues for a pitcher (or anyone for that matter). A really good resource is Eric Cressey's site and social media.
I agree with nycdad. Most of the places around us have scap/mobility work in almost every workout and then a specific "rest" day that is all scap/mobility work.
got it ill go give it a look
I don't think there is conclusive data about that. Some say don't lift overhead at all, others say only light load and some say do heavy overhead press.
A lot of it is probably more believe than reliable knowledge
@eazye22 posted:Should pitchers be doing the strict overhead press as part of their weight program? I read that just doing tubing and light dumbbell work isn't enough weight to create substantial growth in the shoulder to protect it.
Couple things to touch on here.
Tubing (assuming you mean light tubing) and light dumbbell work isn't enough for anything strength/power/hypertrophy-wise for anyone beyond a beginner.
Somewhat light dumbbell and tubing (meaning like 25-30 reps until failure is reached) can build strength, but it's not that ideal or practical.
In terms of protecting the shoulder, we don't have much data to suggest that strength will be protective of shoulder/elbow injuries. Because the next line of thought is: "How strong do you have to be to not have [X] injury?" and again that data just is not there. That doesn't mean don't work out and lift weights, it just means it's not going to stop you from being injured. To be clear, there is data to suggest that those who resistance train vs those that don't do get injured less. But strength isn't that mediating variable.
Pressing definitely could be a part of a shoulder program, as it works the rotator cuff, it works the deltoid, it builds capacity to that flexed shoulder position that pitchers work in. However it's not the only thing. There's no one specific exercise you must do, or else! if that makes sense.
@XFactor posted:Couple things to touch on here.
Tubing (assuming you mean light tubing) and light dumbbell work isn't enough for anything strength/power/hypertrophy-wise for anyone beyond a beginner.
Somewhat light dumbbell and tubing (meaning like 25-30 reps until failure is reached) can build strength, but it's not that ideal or practical.
In terms of protecting the shoulder, we don't have much data to suggest that strength will be protective of shoulder/elbow injuries. Because the next line of thought is: "How strong do you have to be to not have [X] injury?" and again that data just is not there. That doesn't mean don't work out and lift weights, it just means it's not going to stop you from being injured. To be clear, there is data to suggest that those who resistance train vs those that don't do get injured less. But strength isn't that mediating variable.
Pressing definitely could be a part of a shoulder program, as it works the rotator cuff, it works the deltoid, it builds capacity to that flexed shoulder position that pitchers work in. However it's not the only thing. There's no one specific exercise you must do, or else! if that makes sense.
I agree 100% with what your saying, there is so much conflicting information out there saying don't do this because of these reasons. But then you get the same thing but told to do it because of these reasons. So I guess really it is just risk vs reward. Would you say doing some sort of pressing movement that doenst create an impingement would make the most sense? At the same time, using light Dumbell and tubing as supplementary work too.
Would you say doing some sort of pressing movement that doenst create an impingement would make the most sense?
A great question. So impingement is a normal occurrence with arm elevation. There's nothing bad about that. It typically occurs in between 40-60 degrees of arm elevation. Further, those diagnosed with subacromial impingement, when we look at the affected side vs. nonaffected side, or against controls with no shoulder pain, there's no difference in the subacromial space. Meaning tissues pinching = pain isn't the case.
Even further still, when comparing subacromial decompression surgery (smoothing the undersurface of the acromion, removing bone spurs, bursal tissue, and release of the coracoacromial ligament) against a sham procedure, there's no difference. So if there's no difference between “fixing” impingement, or pretending to “fix” it, is that "fixing" necessary?
All that to say this: don't worry about impingement. Worry about eating well, sleeping well, and following a proper training plan with autoregulation.
At the same time, using light Dumbell and tubing as supplementary work too.
If the goal is strength or power some of those can be used, as long as it's appropriate. If the goal is "Let's do 3x25 ER to feel the burn!!" I'd refer to this: https://www.patreon.com/posts/training-to-42989983 and this https://twitter.com/SandCResea.../1406873294364712963 which basically says don't do that (meaning light loads for many many reps to failure).
"A really good resource is Eric Cressey's site" --- can't get much better.