what's up guys jeff cavaliere athleanx.com today we're going to talk about the rotator cuff and more importantly the top five myths when it comes to training this muscle group and right off the bat let's start with myth number one is it the muscle group or is it the muscle you see people call this a single muscle as a matter of fact my grandfather got a rest his soul he calls it the rotor cuff and then other people call it the rotator cuff to clarify it's the rotator cuff and it's four muscles that contribute to the function of this entity now I will tell you this we're going to ignore one of them and the reason why it's going to be led to the fact that we're going to talk about the other three and we're breaking out the muscle markers to do that now why because it makes it really easy to understand the function when you see them back here to understand really even where these are in the first place all you got to do is start with the black line here and that is the spine of the scapula and it really names itself everything is really easy once you have that grasp and you can literally grasp it because you can reach over the back of your shoulder and grab on to that bone and hook your fingers under you know you're on the spine from there if you just roll your fingers upward just a little bit to your roll off of that bone now you're on the supraspinatus Supra meaning above Spanish meaning spine you're right above that spine there you go there's a supraspinatus now this is the muscle that gets all the attention because it's the one that tends to get pinched the most because it's the closest here to the shoulder joint so when we raise our arm up it can be pinched right here when what they call impingement so now the next one the infraspinatus grab that spine again and you roll downward now here's the big green area here that muscle is the same thing again right below they're both acting to externally rotate the shoulder okay the third one the teres minor starts a little bit lower on the scapula and it rolls all the way back up again to the back your arms so that 8/2 can also influence external rotation so now what is the one that I didn't talk about that leads me to myth number two you should train the whole rotator cuff you know right internal rotation external rotation well the one I left out is the subscapularis and it sits inside can't even draw this one for you guys it sits inside my shoulder blade on the inside and actually internally rotates the shoulder here's the problem with that we spend so much time getting work on our internal rotators that that's what's causing the problem in the first place if you're somebody that's a rehab candidate right now because you've already entered your rotator cuff likely it's because it was too weak and being dominated by the internal rotation so that now what you have is this great imbalance so what do we see people do all the time they come here they grab the band and they do this and I'll show you from here actually you can see it better they do this internal rotation all the time all day long now why again it feels good number one because this is strong already do an internal rotation doesn't really hurt but trying to flip that around and do external rotation here that way that's weak because those muscles that externally rotate the shoulder never get enough attention so you ditch the internal rotation because you're only contributing more to the problem that you already have thirdly the next myth we talk about is you should you can you don't really even have to train this area because it gets all the work it needs just from your regular training that's wrong you don't get enough external rotation in the external rotation component of very very few exercises is usually dominated by the fact that a lot of other muscles and most importantly your delts are really dominating those movements so I like to do a high pull where I pull the dumbbells up and I externally rotate my arms as I go up as opposed to an upright row however even on that exercise the delts are definitely doing a lot more of the work and they're also contributing to this dominant you know an imbalance between the deltoid strength versus the rotator cuff so unless you're really focusing on doing the rotator cuff specifically you're not ever going to train it enough and you need to specifically hit it with exercises to do that now number four the empty can exercise a lot we're going to talk about exercises how many times we've been told to do this maybe you're doing it right now if you are please do me a favor and stop doing it they tell you to turn your arms this way okay turn them like you're pouring out two cans then get your arms about 45 degrees in front of your body here now we come up we lift the dumbbells we come up that way and then we come down now I'm somebody that already has a little bit of a shoulder issue especially if you're in rehab right now for your shoulder this is going to kill and why because this is a bad position for your shoulder it is anatomically a bad position for your shoulder this is what will cause impingement because we're interrelated rotating we're clearing less room inside the shoulder joint here so that when I try to elevate it I can't even do it without hitting likely the acromion which is creating a lot less space in there and already you know aggravating and already inflamed tendon that's in there so we look at that exercise when you say but yeah but the EMG studies say that it's the best thing you can do it maximally activates the supraspinatus great the energy study is not matching up with the biomechanics in the anatomy of your shoulder joint so this can be the best thing you can do EMG wise for activation of the supraspinatus but the worst thing you can do for actually causing more problems in the first place so you need to understand the difference and not just do what EMG say but do what your body is telling you so what you do easy you just flip them around make it too full can so you come here you come in this this plane which I've already talked about a lot of times it's a better plane for your shoulder anyway it's more natural because the shoulder blade sits more forward just like that so if my arm moves in the direction that the shoulder blade sits in that I'm actually doing it really good really the glenoid the the ball and socket the sockets it's more forward like that so I'm able to get a more smooth up-and-down motion here so full can not empty can't and then finally we have a myth where people say I'll just use the same weight and all of your rotator cuff exercises this one always puzzles me because again you have to understand the function of the rotator cuff if it's external rotation realize that you can do external rotation a lot of different ways okay we can do it the way we normally see it which is elbow and taught and tucked into the side and then move my arm out to the side that's external rotation okay we could also do external rotation with my arm up high so from here now I come up that way external rotation okay more in a 9090 position a little more difficult here we can also do it across our body this is an internally rotated arm here I can come up and across my body that way now I've externally rotated my arm I don't even have to get into full external rotation I'm just going from an internal rotation to a more neutral position and that's external rotation – so we're up here like that all these different emotion even this we can go on our sides here right like this we can do sideline right here you probably see people doing this all the time also okay all this is external rotation but I'll tell you this we're not using the same weight that'd be like saying use the same weight for squats deadlifts bench press tricep extensions and bicep curls that's not the way you do this now I'm not saying this would be a great variation in the weight that you're using because these are small muscles but we might use a five on one at eight pounder on one twelve pounder on one a ten pounder on one make sure you're challenging yourself in trying to fatigue these muscles because remember what I said in the first place your problem is likely a lack of strength if you want to build strengthen these muscles to start correcting that huge imbalance then you better start working on building strength by challenging yourself with weights that would cause you to increase your strength so there you have it guys I hope you understand the rotator cuff a little bit more and as I said in the beginning if you're going through rehab right now on a rotator cuff injury or surgery you're going to want to make sure you go back and watch this a couple times because as a physical therapist it's always something that I take with great care and passion here on this channel is to make sure you're aware of your own body empower yourself with your education so that you know what you can do and it's not always in someone else's hands if it doesn't feel right it might not be right for you and now you might be able to do something about it alright guys you're looking for a program as you get healthy as you get back into it if you're looking for a program that actually places a high priority on the rotator cuff in the first place so if you're not winding up with these imbalances I build it into all of our regular strength work you can get that over at athleanx.com it's our athlean-x training system the meantime if you found this video helpful leave your comments and thumbs up below let me know you want me to cover here on this channel I'll do my best in the days and weeks ahead alright guys see ya you