Scapula Rotations

[K.C.I]

hallo ich hab vollgenden artikel gefunden ...
ich hab leider keine ahnung wie diese übung durchgeführt wird -- kanns mir einfach nicht vorstellen ...

der teil bis zu der xxxx linie ist klar aber dann steig ich aus

kann mir da jemand weiterhelfen ?


Larry" said my friend Russ one day at the gym, "I notice you have a distinct shelf on the bottom of your lats. How did you get that? I get the width I want in my back, but I feel shallow right down at the bottom. Do you know of anything that will hit this area of the back?"

"Sure," I replied, "I'll show you something you're going to love. First, finish your lat work so the lats are completely exhausted. This little trick won't work unless your Lats are completely tired out."

"You got it," said Russ, a former Mr. Utah and holder of innumerable regional titles, proceeding with his lat routine.

"Now let me show you something that Lou Degni showed me over 20 years ago," I explained when Russ was ready. "I have never seen anybody besides Lou who knew anything about it. If you can get the movement right, it will bring out the lower lats just one set.

"First, before you begin, just so you can see how trendously it will pump your lower lats, I want you to take off your shirt and look closely right here," I said, pointing to the exact spot that was going be worked. We both looked in the mirror to where I was pointing.

"I see it," said Russ.

"This is the area that is going to get pumped," I said. "You will be able to place a finger under the lip of the extra size right after you do two or three sets. The movement is called the hanging scapula rotation. You are trying to get the scapula to rotate, which is the actual movement of the back when the lats are working.

"The bending of the arms is incidental to working the lats," I continued. "If a person could get the scapula to rotate without bending the arms, he could work pure lats and not arms. That's what we are trying to do here, bending the arms as little as possible, hardly at all in fact.

"So get your chinning straps and, with the palms facing forward, get up on the bar with your hands just a little wider than shoulder width. On second thought, Russ, your shoulders are so wide perhaps you ought to get a grip at about shoulder width. (Russ has won more best shoulders trophies than anyone in the area.)

"All right, now comes the difficult part," I told my friend. "I want you to raise your ribcage as high as possible without bending the arms. That's it. Higher. You have to raise it until it hurts. No, don't bend the arms, just raise the ribcage.


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Now, at the same time draw the scapulae in as much as you can. Look in the mirror, Russ."

"I don't know what you mean by drawing in the scapulae," Russ complained.

"You are trying to get the scapulae to rotate as much as possible through their entire range of movement," I said. "So you have to start by getting them in as far as possible at the top of the movement because you are soon going to have them out as far as possible on the bottom of the movement. Look in the mirror and try to make yourself as narrow as possible while you have the ribcage raised. That's it.

"All right, now slowly lower the ribcage about halfway down and flip the scapulae through hard. No, you have to really throw them through."

"What do you mean?" he asked.

"Try to make yourself as wide as possible," I answered.

"Try it again, Russ. Start at the top and slowly lower yourself. All right, now! Right there. Throw the lats forward. Yes, that's it. Now don't come down. Stay right there.

Slowly lower the ribcage with the lats flattened hard against the back. The harder you can hold the lats against the back and keep them there as you lower the ribcage, the more that lower section of the back is going to work. Try it again. Only this time do it slower."

After a few reps, Russ started to get the hang of it. Still a little awkward about throwing the lats forward at precisely the right time, but improving.

After a couple of sets, I said: "All right, Russ, look at the lower section of your lats. See how they are pumped?"

"Man, that's great, Larry," he said. "That's a killer. Wow, you are right! I can really feel it. This is terrific. I am going to do a few more."

"Remember," I reminded him, "this exercise will only be good for about a week and you will start to go stale on it. It doesn't mean the exercise is no good. If just means the body has finally figured out what it is you are doing and it doesn't need to secrete any more growth hormone in response. So drop the exercise for a few weeks and then come back to it. You will find it is just as good as the first time. You should always do it at the end of your back workout. If you use it in this fashion, you will be able to add the elusive heart shape to your lower lats."

Hanging scapula rotations are a lot of fun. Granted, they do hurt, but to see that shelf stick out on the bottom of the lats makes it all worthwhile.

[Domnl]

Wie ich es verstanden habe, ist es so ne Art Klimmzug. Du hängst quasi voll durch und versuchst dich hochzuziehen, ohne die Arme zu verwenden. Gleichzeitig drückst du die Schulterblätter nach hinten/unten.

Aber, kein Plan, ob das so gemeint ist. Ich werd gleich mal ausprobieren....

[K.C.I]

hm hab noch eine erklärung gefunden :

Quite frankly, it didn’t make any sense until I watched him do it. He would chalk up, put on chinning straps and with his hands facing away at about shoulder width he would get his palms as far over the bar as possible. Then hanging from the bar he slowly raised his rib box as high as he could as if he was trying to touch the chinning bar without bending his arms... all the time keeping his scapula slightly adducted (pulled in),

then right at the top of the movement he would suddenly throw his lats forward real hard.
(hier hab ich wieder keine ahnung was die meinen)

When he did this, you could see the very bottom of his lats jump right out at you. Then he would hold them... standing out... like the arc of a circle while he slowly lowered his rib box again as far as possible.
When he dropped off the bar the bottom of his lats had this funny little pumped shelf under them. You could stick a couple of fingers under this shelf and... lift it up and down. It made you want a set like that so bad it hurt.

so ne art klimmzug ohne arme ist schon klar aber was machen die mit dem schulterplatt??

[Domnl]

Das ist der Typ, der sich das ausgedacht hat.

[Domnl]

Hier, habs

http://www.youtube.com/watch?v=iSTqz...layer_embedded

[K.C.I]

haha ja danke das video hab ich auch schon gefunden ... aber im bericht ist es anders beschrieben als es der typ macht ... der macht nur rauf -runter ohne irgendwas vorzuschieben oder zu drehen ...

hab solche schulterscherzen sonst wär ich schon auf der stange...mh da steckt mehr dahinter als nur rauf runter denk ich ...

[kleberson]

Hm, ich fange kZ immer so an. Daher ist der untere Teil der Bewegung ja auch am wichtigsten um den Rücken zu trainieren, weil man dort ausschließlich mit diesem zieht. Es sollte, vorausgesetzt man benutzt KZ nicht als Bizepsübung, immer das Ziel sein so viel wie möglich nur aus dem Rücken zu ziehen.

Wusste garnicht, dass es dafür eine extra Bezeichnung gibt

[K.C.I]

ich glaub ich weiß was die meinen ... also hängen- dann raufziehen ohne die arme wenn du oben bist den lat ausfahren so als wenn ein vogel seine flügel spreizt vor dem wegfliegen ....