how do i establish a better mind muscle connection with these little fricks, when i do pic related i only feel it in my right upper trap
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how do i establish a better mind muscle connection with these little fucks, when i do pic related i only feel it in my right upper trap
Less weight, more reps
don't shrug
lower the weight and go slower on the negative
not OP but is 10 kg too low? what's the appropriate weight
Go lower
That's way too heavy. Try 6kg and keep your form super strict.
Personally I use 7kg but i'm not an advanced lifter. If you look at most people who use heavy weights for lateral raises you'll notice that they always use momentum and keep the weight more in front to cheat/help.
Post a video of your 10kg lateral raises, I wanna see this form.
It's most probably shit I might cut it down to 8 or lower. In retrospect with 8kg I was doing fine, now that I have something heavier it does feel like I'm cheating on my form.
dude huge roiders do them with like 8kg and scream in pain, stop ego lifting
Personally, prefer cable egyptian raise, google it. Impossible to cheat, better resistance curve
stop exaggerating
The cable version made the difference for me.
pause at the top of the rep and have ur elbows bent slightly
try chest supported
>lean forward slightly
>use cables if possible (best way to do lateral raises)
>slow down the reps if no access to cable
>focus your mind hard on your medial delt when you are getting near failure
One cue for better engagement I've heard and that helps really well is imagining you're at the beach, putting your hand in the sand and then lifting it.
Lean forward a little, tilt your wrist down so “pinkies to the sky”, controlled descent is where the connection is going to be easiest felt.
Lower the weight if you can’t do more than 3sets of 10
Grab a weight that you can move slowly enough to not have to hoist it up, i.e. grab a weight that you're stronger than it needs to be lifted.
So then just slowly lift the weight with the mantra of "I can stop moving the weight anywhere in the range of motion and keep it there easily."
Then, you focus on the weight in your hand and how much you need to 'push' against it to move the weight.
Presto done, you now have a connection with your muscle.
Do thumbless grip.
Thumb should be above the pinky.
Slightly lean forward.
you shouldnt lift them directly to your side
they should be about 20-30 degrees in front of you
just go lighter. there is no powerlifting category for frickin delt flies. go light, big volume until you just can't bring your arms up anymore, even with your hands empty
My 5-day program only does this once a week. Does that seem right?