Lu raises are fine, but It's not a delt isolation exercise. Raising your arms above your head requires scapular rotation which is done by the trapezius and serratus anterior. This does the same thing an overhead press would do except without any tricep involvement.
There is a gradient of activation from the front to the middle fibers of your deltoid during OHP with the least activation being towards the rear delt side but to say it doesn't use side delts is spreading misinformation.
Shoulder press is probably a better comparison.
Either way, strictly for side delt growth, I prefer cable lateral raises. They put a lot of tension on the side delts in the stretched position, which is the most important position for hypertrophy. Granted, Lu raises are probably better for joint health, mobility, injury prevention, balance, etc.
I had a weird pain in my left shoulder for a long time, nothing serious but in certain movements I could feel it. I started doing lou raises which are apparently just moving your hands from your side upwards (most pictures looked like he did raised them forward) and honestly after 2 weeks that pain is starting to go away even when I try to do a movement where I would feel it before.
it's just a form of lateral raise that was already in widespread use before it got it's name, most strength athletes do them for shoulder health, even other athletes i.e swimmers do, I was doing them before I ever heard of lu.
>you're only interested in this exercise because highly successful weightlifting athletes with good physiques and reputations for long-term health and mobility use it
Uh. Yeah. And?
I actually “found out” about these on my own. I didn’t even know about this chink but it was nice getting the validation that the exercise i like doing is endorsed my a god tier lifter.
You should try it. It’s incredible.
NTA but I tried them and it's awkward and my shoulders pop.
I OHP and bench without any issues. For warmup/prehab before benching I do rotator cuff stuff with bands, then normal lateral, front and rear raises with whatever fractional plates.
What are you doing for rear delts then? Powell raises are S tier for those (also good for mid traps/rhomboids). BTNP is just another OHP variation so eh
fair enough. I do chest supported rows with a ton of elbow flare, they hit my rear delts quite a bit but I find that I can still use more volume so I do powell raises as well. The stretch is unreal, I really think that people should try them at least once bc I always get great DOMS from them
btnp gives you big rear delts
Do they? I find that they're really great for side delts but I don't feel my rear delts at all on them.
I should probably isolate my rear delts more to be honest to I will give powell raises some thought but reverse flyes seem far less clunky.
chest supported rows are great, people don't seem to understand that the primary function of the shoulder is to keep your arms stable extensively, it's a slow twitch dominant muscle just like the calves and forearms, which means it responds better to volume.
2 weeks ago
Anonymous
>I will give powell raises some thought but reverse flyes seem far less clunky.
They're both fine exercises but reverse flyes have a really funky resistance curve so I'm not too big on them. They still work great if you go crazy on them with intensity techniques tho. I will say that if you try powell raises, use a very exaggerated eccentric on them. I find that doing that torches the shit out of the rear delts, as opposed to swinging the weight like a madman. >people don't seem to understand that the primary function of the shoulder is to keep your arms stable extensively, it's a slow twitch dominant muscle just like the calves and forearms, which means it responds better to volume.
True to an extent but I think the other reason is that it's really hard to stretch the delts under load, especially lateral delts. I find that if you really focus on weighted stretch for calves and forearms, the requisite volume you need goes down a lot. I actually get a lot more stimulation from chest supported rows than normal barbell rows for this reason: it's very easy for me to stretch the shit out of my upper back for 2-3 seconds at the bottom of each rep. I ended up dropping barbell rows entirely because of that, I only do chest supported rows now. Additionally I can round my thoracic spine at the bottom on chest supported rows, which trains the thoracic erectors that most people completely neglect. Very good way to get free back thickness
Try varying whether you do it palms in, palms out, palms neutral. Also try leaning forward or backwards etc.
Maybe you should just grab two light plates and hold them above your head for like 20 seconds to get your body used to it. Training dead hangs will help as well, as they basically force you shoulders and spine into that position and stretch it out.
>be Chinese athlete >blasting PEDs since age ??? to shut growth plates to better fit within a weight class the state program has decided for you >randomly get hypertrophy in regions with the most androgen receptors because you're on the finest androgenic compounds at whatever dosages it takes >do some random warmup routine to help with the laundry list of chronic injuries from being a Chinese state athlete because failure means gulag >OlyLARP redditors worldwide see this, and think THIS is the key to not having a shitty physique in stead of dropping their retarded OlyLARP only routines and doing some conventional bodybuilding lifts
big lmao
Love these. My shoulders have always popped and crunched, but I replaced my OHP and lateral raises with very low weight (5lb) Lu Raises a couple of weeks ago and my shoulders feel way better now.
I did these for a while with pretty minimal weight just for mobility but I recently started actually loading the movement and I can already tell it will be great for shoulder stability on overhead lifts.
Yes bro Lu raises are how you get capped delts. Not the drugs he uses. It's the lateral raise form he uses.
Nobody said anything about capped delts or Lu's PED use, you delusional retard.
requires too many arms and plates
>10kg
Its about form not weight
post body
Bullshit. I don't believe it until you post with timestamp.
it's about roids not form
also 'cado will rape him
Please try sometime with 10kg it is way harder than it looks
This. I'm 240 lbs @ 15% BF and I use 15 lb plates for these.
Lu raises are fine, but It's not a delt isolation exercise. Raising your arms above your head requires scapular rotation which is done by the trapezius and serratus anterior. This does the same thing an overhead press would do except without any tricep involvement.
There is some overlap between both lifts but OHP doesnt activate side delts at all while Lus have a much larger ROM
>OHP doesnt activate side delts at all
you're doing them wrong if they don't, unless you mean rear delt.
If OHP uses side delts, they get like 5-10% activation at most. Nobody gets round shoulders just doing OHP
>Nobody gets round shoulders just doing OHP
I did, but I also do 10+ sets of ohp.
the same goes for your upper chest, ohp can be used for it, but not if you're a bitch that only does a few sets at best.
There is a gradient of activation from the front to the middle fibers of your deltoid during OHP with the least activation being towards the rear delt side but to say it doesn't use side delts is spreading misinformation.
Shoulder press is probably a better comparison.
Either way, strictly for side delt growth, I prefer cable lateral raises. They put a lot of tension on the side delts in the stretched position, which is the most important position for hypertrophy. Granted, Lu raises are probably better for joint health, mobility, injury prevention, balance, etc.
The cable raise is extremely posh. If you're not wearing a suit and top hat while doing them, you are doing them wrong.
I guess using 10kg plates looks more impressive than a 10kg hex dumbell to normies is the motive here.
So, these will work the serratus anterior?
lu raises and ohp are the only things I do for shoulders.
You literally don’t need anything else
I fucked up my shoulder last week should I do these?
Yes. But go very light with them, until your shoulders get used to the movement and heal
I did some and it felt pretty good 🙂
Go easy at first, 5 lbs plates at low RPE. Up the weights when pain subsides and focus on form.
Yes Plink 😀
Max out no warmup
I had a weird pain in my left shoulder for a long time, nothing serious but in certain movements I could feel it. I started doing lou raises which are apparently just moving your hands from your side upwards (most pictures looked like he did raised them forward) and honestly after 2 weeks that pain is starting to go away even when I try to do a movement where I would feel it before.
Facts. It actually helped a lot with some mild pain I had in my left anterior deltoid. Perfect warm-up / Pre-hab exercise.
>muh epic chink olylifter shoulder raise!!!
if they weren't associated with him you wouldn't care about these at all
it's just a form of lateral raise that was already in widespread use before it got it's name, most strength athletes do them for shoulder health, even other athletes i.e swimmers do, I was doing them before I ever heard of lu.
>you're only interested in this exercise because highly successful weightlifting athletes with good physiques and reputations for long-term health and mobility use it
Uh. Yeah. And?
wait until he finds out physicians have been recommending it as shoulder health movement for ages.
Way to miss the point, retards
Your "point" is stupid and you're a gay retard.
Cope
I actually “found out” about these on my own. I didn’t even know about this chink but it was nice getting the validation that the exercise i like doing is endorsed my a god tier lifter.
You should try it. It’s incredible.
NTA but I tried them and it's awkward and my shoulders pop.
I OHP and bench without any issues. For warmup/prehab before benching I do rotator cuff stuff with bands, then normal lateral, front and rear raises with whatever fractional plates.
>my shoulders pop.
NTA but I had this issue too. I fixed it by stopping at around 45-60 degrees above parallel with the floor, maybe give that a shot.
That is what I am doing, that's a normal lateral raise.
Fair enough, though my definition of a lateral raise is stopping at parllel with the floor, so that would be a greater ROM lateral raise
>OHP
>BTNP
>lu raises
>powell raises
Let me guess, you need more?
>lu raises
>ohp
no I need less.
What are you doing for rear delts then? Powell raises are S tier for those (also good for mid traps/rhomboids). BTNP is just another OHP variation so eh
high volume t-bar rows because they don't strain my lower back as much as any other form of heavy row, also one armed t-bar rows.
fair enough. I do chest supported rows with a ton of elbow flare, they hit my rear delts quite a bit but I find that I can still use more volume so I do powell raises as well. The stretch is unreal, I really think that people should try them at least once bc I always get great DOMS from them
Do they? I find that they're really great for side delts but I don't feel my rear delts at all on them.
I should probably isolate my rear delts more to be honest to I will give powell raises some thought but reverse flyes seem far less clunky.
chest supported rows are great, people don't seem to understand that the primary function of the shoulder is to keep your arms stable extensively, it's a slow twitch dominant muscle just like the calves and forearms, which means it responds better to volume.
>I will give powell raises some thought but reverse flyes seem far less clunky.
They're both fine exercises but reverse flyes have a really funky resistance curve so I'm not too big on them. They still work great if you go crazy on them with intensity techniques tho. I will say that if you try powell raises, use a very exaggerated eccentric on them. I find that doing that torches the shit out of the rear delts, as opposed to swinging the weight like a madman.
>people don't seem to understand that the primary function of the shoulder is to keep your arms stable extensively, it's a slow twitch dominant muscle just like the calves and forearms, which means it responds better to volume.
True to an extent but I think the other reason is that it's really hard to stretch the delts under load, especially lateral delts. I find that if you really focus on weighted stretch for calves and forearms, the requisite volume you need goes down a lot. I actually get a lot more stimulation from chest supported rows than normal barbell rows for this reason: it's very easy for me to stretch the shit out of my upper back for 2-3 seconds at the bottom of each rep. I ended up dropping barbell rows entirely because of that, I only do chest supported rows now. Additionally I can round my thoracic spine at the bottom on chest supported rows, which trains the thoracic erectors that most people completely neglect. Very good way to get free back thickness
btnp gives you big rear delts
Rear delts are more involved in pulling, no?
>powell raises
explain
Klokov press.
Klokov press is just a wide grip behind the neck press so it falls under that category
Powell raises are a rear delt isolation not a side delt isolation, you don't get any better than this for rear delts due to the insane stretch
>Find ONE (1) flaw
You need 16 arms to perform it
I get shoulder impingement if i try and do these with full ROM at the top
Try varying whether you do it palms in, palms out, palms neutral. Also try leaning forward or backwards etc.
Maybe you should just grab two light plates and hold them above your head for like 20 seconds to get your body used to it. Training dead hangs will help as well, as they basically force you shoulders and spine into that position and stretch it out.
>be Chinese athlete
>blasting PEDs since age ??? to shut growth plates to better fit within a weight class the state program has decided for you
>randomly get hypertrophy in regions with the most androgen receptors because you're on the finest androgenic compounds at whatever dosages it takes
>do some random warmup routine to help with the laundry list of chronic injuries from being a Chinese state athlete because failure means gulag
>OlyLARP redditors worldwide see this, and think THIS is the key to not having a shitty physique in stead of dropping their retarded OlyLARP only routines and doing some conventional bodybuilding lifts
big lmao
Sneed
why use plates for this over dumbells
see post above you, reddit syndrome
Love these. My shoulders have always popped and crunched, but I replaced my OHP and lateral raises with very low weight (5lb) Lu Raises a couple of weeks ago and my shoulders feel way better now.
When did you realize China is the most based country in the world?
I did these for a while with pretty minimal weight just for mobility but I recently started actually loading the movement and I can already tell it will be great for shoulder stability on overhead lifts.
Same
Test
Y RAISES ALL DAY BROS
for those that dont know its basically supermans on the incline bench