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I have gone through the same thing and what helped me was to improve the time I could hold on to the bar with my full weight - think of the starting position of a pull up but without going anywhere. I started with 30 second holds and eventually worked up to 2 minutes of just holding the position. This helped me to increase strength in my grip and my core ...


Ballistic forces (swinging) add a lot to the equation, but putting all of that aside it takes strength to hold onto a bar with all of your body weight. Your shoulder muscles and connective tissues are preventing your arms from ripping out of the socket. Your forearms are working against all of your body weight to keep your fingers wrapped around the bar. ...


Forward and lateral raises should only be done at an angle for someone with a shoulder injury. Also the weights should be very light(no more than 10 lbs max) to avoid further stress on the joint


Here are some strategies I have found to be useful. Do not program a separate shoulder day. Prefer push/pull split routines instead. Otherwise your supraspinatus and front deltoids will work twice (during chest day and shoulder day) and so your infraspinatus and rear delts as well (during back day and shoulder day). This reduces their recovery ability and ...

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