functional exercise: side lifts

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Last modification: 30.12.2018
Trivial name: side lifts
Level: A

Classification

classical: inversion pose
psychomental: energizing
physiological: arm and shoulder strengthening

Contraindication

Effects

Preparation

Follow-up

Derived asanas

Similar asanas

Diagnostics

Variants

Instructions

  • Sit or stand with your upper body upright.
  • Grip a light dumbbell with both hands, between one and a few kilos depending on your strength and specific application.
  • Stretch your arms out to the side, keeping the elbow joints constantly bent by a few degrees.
  • From anatomical standard position, lift the dumbbells laterally slowly and at a constant speed to about 45° above the horizontal line of the arm.
  • Optionally, you can hold the position briefly. Then lower the dumbbells again at a similarly moderate speed until you reach anatomical zero, i.e. arms bent.
  • Repeat depending on the specific application or until limiting effects occur, such as fatigue of the grip strength or the finger extensors on the back of the forearm (dorsal side).

Details

  • The weight acts much more on the long lever arm of the arms than directly on the body. In contrast to the front lift, the moments on both sides neutralise each other so that there are no forces worth mentioning that push the spine in any direction and then have to be compensated for with the strength of the autochthonous back muscles.
  • The appropriate weight is of course very individual. With very low physical strength, half a kilogramme may be sufficient, but more than 7 to 10 kg is rarely required. Depending on the application, the amount of weight is secondary to the duration of the exercise, and the number of repetitions does not play a major role compared to the duration of the exercise.
  • The dumbbells should be raised and lowered slowly. It is not about speed or acceleration, but mainly about the duration of action on the deltoids. If possible, the dumbbell, which is not currently in motion, is not placed heavily on the leg but held by the arm with a certain amount of force.
  • The raised arm should be slightly bent. The dumbbell is held with an overhand grip, i.e. the palm of the hand is above the bar connecting the two weights.
  • The shoulder blades must not be elevated.
  • In the case of tennis elbow, this exercise cannot usually be performed pain-free with adequate weight and is contraindicated with posture-appropriate weights because it can contribute to maintaining the irritation. The undergrip can provide a remedy. For regenerative training, however, the uppergrip can be used with very low weights and a high number of repetitions.