crossfit

[Milestone]

Kevster: kipping pull-ups zijn idd technisch niet heel safe. Maar sumo DL high pull met normaal gewicht (bijv 50 kg) en normale uitvoering lijken me opzich geen probleem toch?

[Kevster]

The Second Dumbest CrossFit Exercise
By Dallas Hartwig, MS, PT
Confession: I am a terrible CrossFitter – I have never done the sumo deadlift high pull (SDHP). Yes, really. (I’ve never done Fran, either, but that’s a story for another day.) My first exposure to the SDHP was more than five years ago, in a CrossFit.com prescribed workout complete with instructional photos. The physical therapist in me immediately recoiled at Nicole Carroll’s demonstration. First, the movement itself (not just her particular demonstration) more closely resembled a jumping upright row than any sort of explosive, high-powered “core-to-extremity” movement. But my greater professional concern? The position at the top of a SDHP very closely resembles this clinical picture of a shoulder impingement test. Except with an even more stressful shoulder position. (???!!! Yeah, that’s what I thought, too.)

Over my last few years of clinical PT practice, I’ve had several colleagues call me to ask, “I know you do CrossFit. I’ve recently seen several patients who were injured doing CrossFit. What’s this all about?” I was quick to defend CrossFit’s exercise program, carefully explaining some of the concepts of intensity-driven adaptation, core-to-extremity movement patterns, and moving-large-loads-long-distances-quickly. I hoped my explanation of CrossFit’s methodology would assuage their concern about this new breed of exercise.
But in every case, I also asked which CrossFit movements the patient was doing when they were hurt. Two quickly emerged as the Usual Suspects: the SDHP and the kipping pull-up, movements relatively unique to CrossFit’s prescribed training routines. (I’m not going to talk about the kipping pull-up in this post, although Melissa has written on that here.) Hearing my PT colleagues describe a SDHP (hilarious, by the way) totally explained the injuries they were treating. Because truthfully, 94.72% of SDHPs that I’ve seen in the 4^th or 5^th round of Fight Gone Bad look nothing like core-to-extremity, hip-driven movements. They look like inconsistent, poorly executed, discoordinated jumping upright rows. And let me tell you what an upright row really looks like, to a physical therapist.
The Hawkins-Kennedy impingement test (pictured above) “pushes the supraspinatus tendon against the anterior surface of the coracoacromial ligament and coracoid process” (reference). Translation: This is a test for supraspinatus tendinitis and the resulting subacromial pressure and inflammation that typifies impingement. In even more simple terms, this position jams your most commonly injured rotator cuff muscle between two bones. Just like the top of a perfectly executed, loaded SDHP. (No, that doesn’t sound good to me, either.)
Now, I understand that the SDHP is supposed to be a “core-to-extremity” movement, and that the upward movement of the bar should be driven primarily by the hips, less so by the extension of the knees and ankles, and even less so by the upward pull of the arms. (This is what they said at my CrossFit Level One cert, anyway.) But in reality, if there is any degree of discoordination due to improper attention to form, the complicated neurological pattern of the movement, or plain old fatigue (all wickedly common factors), there will realistically be a significant amount of arm pull at the top of the movement – arm pull in a compromised, internally-rotated position. I make the case that repetitive, high-velocity movements that require an awkward, mechanically-disadvantageous position on every repetition are simply asking for an injury. In other words, I like my supraspinatus, and prefer that it not be violently and repeatedly jammed into my scapula.
Given the inherent structural dangers posed by the movement and the propensity for the “80% perfection, 20% slop” advocated by CrossFit to quickly devolve to 50/50 or worse, I posit that you should attempt to obtain optimal fitness without doing SDHPs. Though I guess you couldn’t be a very good competitive CrossFitter if you dropped them. (Ask me if I care.)
So, you ask, what should I do instead of SDHP?
Want to improve turnover speed for your snatch (and build important rotator cuff and scapular musculature)? Work muscle snatches and tall snatches, demonstrated here by Catalyst Athletics. Want full-body explosiveness? Work your clean and jerk, the mother of large-loads-long-distances-quickly (minus the traumatic shoulder impingement). Need a metabolically-demanding core-to-extremity movement in your workout? CrossFit, Inc., recommends subbing SDHP for rowing. (Repeat after me, “no, thank you”.) Instead, I say you should sub rowing for SDHP. If you don’t have an erg, do dumbbell squat cleans or dumbbell thrusters. Or take the time to learn a proper kettlebell clean or snatch. Or work your barbell clean, in any variation. I think those are enough valid, safe and effective substitutions, don’t you?
In summary, there is simply no good reason to do sumo deadlift high pulls – and two very good reasons (your left and right shoulders) to skip them entirely. Thanks for reading – I wish you and your supraspinatus good luck. (And happy FGB!)

http://whole9life.com/2010/09/i-heart-my-supraspinatus/

[Kevster]

Ja, maar daar zit juist het probleem. Ze promoten de verkeerde techniek.

The Second Dumbest CrossFit Exercise
By Dallas Hartwig, MS, PT
Confession: I am a terrible CrossFitter – I have never done the sumo deadlift high pull (SDHP). Yes, really. (I’ve never done Fran, either, but that’s a story for another day.) My first exposure to the SDHP was more than five years ago, in a CrossFit.com prescribed workout complete with instructional photos. The physical therapist in me immediately recoiled at Nicole Carroll’s demonstration. First, the movement itself (not just her particular demonstration) more closely resembled a jumping upright row than any sort of explosive, high-powered “core-to-extremity” movement. But my greater professional concern? The position at the top of a SDHP very closely resembles this clinical picture of a shoulder impingement test. Except with an even more stressful shoulder position. (???!!! Yeah, that’s what I thought, too.)

Over my last few years of clinical PT practice, I’ve had several colleagues call me to ask, “I know you do CrossFit. I’ve recently seen several patients who were injured doing CrossFit. What’s this all about?” I was quick to defend CrossFit’s exercise program, carefully explaining some of the concepts of intensity-driven adaptation, core-to-extremity movement patterns, and moving-large-loads-long-distances-quickly. I hoped my explanation of CrossFit’s methodology would assuage their concern about this new breed of exercise.
But in every case, I also asked which CrossFit movements the patient was doing when they were hurt. Two quickly emerged as the Usual Suspects: the SDHP and the kipping pull-up, movements relatively unique to CrossFit’s prescribed training routines. (I’m not going to talk about the kipping pull-up in this post, although Melissa has written on that here.) Hearing my PT colleagues describe a SDHP (hilarious, by the way) totally explained the injuries they were treating. Because truthfully, 94.72% of SDHPs that I’ve seen in the 4^th or 5^th round of Fight Gone Bad look nothing like core-to-extremity, hip-driven movements. They look like inconsistent, poorly executed, discoordinated jumping upright rows. And let me tell you what an upright row really looks like, to a physical therapist.
The Hawkins-Kennedy impingement test (pictured above) “pushes the supraspinatus tendon against the anterior surface of the coracoacromial ligament and coracoid process” (reference). Translation: This is a test for supraspinatus tendinitis and the resulting subacromial pressure and inflammation that typifies impingement. In even more simple terms, this position jams your most commonly injured rotator cuff muscle between two bones. Just like the top of a perfectly executed, loaded SDHP. (No, that doesn’t sound good to me, either.)
Now, I understand that the SDHP is supposed to be a “core-to-extremity” movement, and that the upward movement of the bar should be driven primarily by the hips, less so by the extension of the knees and ankles, and even less so by the upward pull of the arms. (This is what they said at my CrossFit Level One cert, anyway.) But in reality, if there is any degree of discoordination due to improper attention to form, the complicated neurological pattern of the movement, or plain old fatigue (all wickedly common factors), there will realistically be a significant amount of arm pull at the top of the movement – arm pull in a compromised, internally-rotated position. I make the case that repetitive, high-velocity movements that require an awkward, mechanically-disadvantageous position on every repetition are simply asking for an injury. In other words, I like my supraspinatus, and prefer that it not be violently and repeatedly jammed into my scapula.
Given the inherent structural dangers posed by the movement and the propensity for the “80% perfection, 20% slop” advocated by CrossFit to quickly devolve to 50/50 or worse, I posit that you should attempt to obtain optimal fitness without doing SDHPs. Though I guess you couldn’t be a very good competitive CrossFitter if you dropped them. (Ask me if I care.)
So, you ask, what should I do instead of SDHP?
Want to improve turnover speed for your snatch (and build important rotator cuff and scapular musculature)? Work muscle snatches and tall snatches, demonstrated here by Catalyst Athletics. Want full-body explosiveness? Work your clean and jerk, the mother of large-loads-long-distances-quickly (minus the traumatic shoulder impingement). Need a metabolically-demanding core-to-extremity movement in your workout? CrossFit, Inc., recommends subbing SDHP for rowing. (Repeat after me, “no, thank you”.) Instead, I say you should sub rowing for SDHP. If you don’t have an erg, do dumbbell squat cleans or dumbbell thrusters. Or take the time to learn a proper kettlebell clean or snatch. Or work your barbell clean, in any variation. I think those are enough valid, safe and effective substitutions, don’t you?
In summary, there is simply no good reason to do sumo deadlift high pulls – and two very good reasons (your left and right shoulders) to skip them entirely. Thanks for reading – I wish you and your supraspinatus good luck. (And happy FGB!)

http://whole9life.com/2010/09/i-heart-my-supraspinatus

[inferno_0666]

Ik moest hieraan denken:

Certainly, the traditional bodybuilder method of performing the exercise is pretty high risk. I’ve shown the typical form below.







High Ouchie Potential

As you can see, the elbows are being brought very high (often the goal is to get them to the ears) and certainly that tends to put the rotator cuff in a high risk position even with excellent shoulder control. As well, you don’t really get a whole lot more involvement of the deltoids in the first place by pulling the bar this high. So you increase the risk without really impacting on the movement’s benefit as a shoulder movement.
So for those reasons, I certainly wouldn’t recommend folks do upright rows using that technique. The risk is high and the benefit relatively low. This is especially true given that it’s easy to modify the movement into one that is not only safer for the shoulder but targets the deltoids just as effectively. And that is to do the movement where you stop with the elbows only going as high as the shoulders themselves (this typically put the weight/bar/dumbbell about sternum level) as shown below.
.

Less Ouchie Potential

.
The above has far less potential for impingement issues, simply by limiting the range of motion. Yet it still provides full stimulation for the medial deltoid.

wat is dan wel de goede uitvoering van upright row, omdat je hem eigenlijk zo iedereen ziet doen

[inferno_0666]

wat is dan wel de goede uitvoering van upright row, omdat je hem eigenlijk zo iedereen ziet doen

Zoals in het tweede plaatje in #49

[Nocerino]

Thanx voor de reacties mannen.

Nogmaals, ik weet dat het een vorm van fitness is waarop je niet optimaal van gaat groeien. Toch ga ik het doen en kijken wat het is en hoe het werkt.

Lichaam lijkt atm wel op glas. Blessure hier, blessure daar. Over een weekje als lichaam wat tot rust is weer een update.

[pescatore]

Je moet ook oppassen met wie je vecht man...

sf2-s5.jpg

Maar ontopic: probeer het gewoon uit. Ik vond het hartstikke leuk om te doen. Gewoon ouderwets los gaan, heerlijk.

[Milestone]

Lichaam lijkt atm wel op glas. Blessure hier, blessure daar. Over een weekje als lichaam wat tot rust is weer een update.

Niet om je te ontmoedigen, maar Crossfit gaan doen als je al blessuregevoelig bent is highway to hell...

[IJsBlok]

Thanx voor de reacties mannen.

Nogmaals, ik weet dat het een vorm van fitness is waarop je niet optimaal van gaat groeien. Toch ga ik het doen en kijken wat het is en hoe het werkt.

Lichaam lijkt atm wel op glas. Blessure hier, blessure daar. Over een weekje als lichaam wat tot rust is weer een update.

dacht dat krachttraining stuk veiliger was dan alle andere sporten (mits de techniek in orde is natuurlijk).
crossfit lijkt mij door snelle reps al een hogere blessure factor mee te spelen.
Your life = your game.

[Nocerino]

Even een update.

Een tijdje geleden heb ik een crossfit workout gedaan met iemand die dat vaker doet op de sportschool. Het werkt dus als volgt: Je hebt een WOD (workout of the day) met bepaalde percentages van je lifts in een bepaalde tijd. Het is zo dat ik lifts zoals hip trusters, snatches enzo niet ken, dus we gingen gewoon met de squat, deadlift en cleans.

Het was basicly superset squat, deadlift en cleans. Was helemaal kapot aan het eind, maar man, you're gonna wreck some shit. Je moet laat maar zeggen de reps halen, maar mijn vorm was echt klote op een gegeven moment. Heb de man bedankt voor zijn aandacht en tijd en ben weer naar huis gegaan. Niet aan te raden in ieder geval.

[Patriciaaa]

Niet om je te ontmoedigen, maar Crossfit gaan doen als je al blessuregevoelig bent is highway to hell...

Je hebt heel veel verschillende takken daarvan. Crossfit is gelukkig meer dan die idioten die op een bal gaan squatten. Er zijn genoeg voorbeelden die effectiever tegen blessures werken dan krachttraining. Maar ik vind er weinig aan, en ben er niet genoeg in thuis...

[axel1994]

laat maar, deze comment zou waarschijnlijk zorgen voor een flame war.

[Nocerino]

Is toch leuk, discussie.

[Mvos]

Crossfit is zo paleo