Is it more important to aim to reach as much mobility as possible before adding any weight on dislocates? I.e. would it be better for me to reach full ROM using only a stick instead of working with say half a pound or a pound of weight? Or should I combine the two and do like half the sets without weight and half with weight (while holding a wider grip with weight)?
This forum is archived information and is no longer active.
Shoulder Dislocates
Started by Jonas Winback, September 12, 2016 · 4 Replies · 162 Views
Hi Jonas,
Adding a small amount of weight is going to make these much more productive than just using a dowell. Start wide with a light weight and narrow your grip over time.
Thanks for the reply, Everett!
I must have been confused since I somehow converted kilos to pounds in the wrong direction. Anyway, I've been mixing it up a bit, using only a dowel sometimes, sometimes 2,5kg or 5kg, but with 5kg I can't do as many reps or hold as narrow a grip as I can with 2,5kg or just a dowel.
From what I've read here it seems like some people seem to aim for around 10 repetitions? Although in HS1 it's 5 repetitions after each set. I could do 5reps with 5kg but certainly not 10 reps. Not sure about the "optimal" dosage here or I should ditch the higher weight in favor of trying to reach more mobility and/or being able to use a higher amount of reps?
Hi Jonas,
It is 5 reps per set during that portion of the H1 curriculum and then one set of 10 reps afterwards for maintainence.
Yours in Fitness,
Coach Sommer
Alright, thanks Coach Sommer!
edit: not sure how this ended up as a sticky btw, I don't think that's necessary 