Dislocates

Started by Bipocni, October 17, 2013 · 7 Replies · 3,183 Views

Bipocni

Whenever I do dislocates, I get a lot of popping/cracking sounds in my shoulders.  Is this bad?

 

For more details, I've only ever used a 10lb weighted bar, and I'm at slightly over 2x shoulder width (down from 3x woot) I do them for sets of 5 between my H1 wrist prep exercises, so 25-35 reps total twice a week.

 

As a side note, I had a much greater ROM when I tried them with an unweighted bar.  I had no idea loaded stretching could increase access to ROM than isn't actually being used during the exercise itself.

Joshua Slocum

Popping/cracking is OK, but it should fade with time. If there's pain, back off.

howens

I don't remember the post but this has been asked before. Coach said something like popping and cracking indicates you are working beyond your current capability,and suggested backing off some.

Leandro Santos

In my experience, if u are training and hear Poping/cracking sound and feel pein it means that u are overloading/stretching the joints above it's limits. If this happens, back of as Josh said.

 

If u have a pop/crack without pain, it's usually because u aren't warmed up enough or that your body isn't already familiar or u don't have enought mobility/flexibility to peform the moviment easily.

 

Normally when u do a moviment that is not familiar/easy to the joint, u hear a pop but if u feel pain, back of.

 

Sometimes, u can't progress in room because the joint has not build strenght enought to have a bigger room in a given position ( in this case the stretch position), as stretch appear to be easy, sometimes it is harder than we think or feel.

Keilani Gutierrez

in your warm up, go for a wider grip and move them to your "working" limit. Jon mentioned that while i was starting seated shoulder flexions and stuck with me.

maybe make that margin one or two hand widths and after every rep, walk your fingers over a fingers length. (that's how i warm up for the KoTF)

Jon Douglas

Yeah, this ^ works fine for me. Same weight, just start wider to get the activation going on.

A little sounding is okay, but it shouldn't last past your first set and shouldn't be a whole lot anyway. Obviously severe discomfort or pain is just unnecessary as well as unpleasant.

William
Bipocni said:

Whenever I do dislocates, I get a lot of popping/cracking sounds in my shoulders.  Is this bad?

 

 

Same for me, also when im just doing free arm circles. I'm gripping 2x shoulder widht, it feels ok but the sound is really annoying.

Are you guys using weight in dislocates for getting a bigger rom or for strenghten the shoulders in the stretchin position?

Should you add weight from the beginning or just if you are not improving anymore?