The coach was right. As a normal rule, you need to keep away from any train that requires pulling or pushing a weight behind the neck. The issue with these strikes is that they place the shoulder joint in a biomechanically disadvantageous place. As a result of the shoulder joint is so cell – with freedom in all planes of motion – it is usually extremely unstable (elevated joint flexibility essentially ends in decreased stability).

Within the end place of the behind-the-neck lat pulldown, the humerus (higher arm bone) is pressured again in a way that concurrently causes excessive abduction and exterior rotation of the shoulder joint. This locations quite a lot of stress on the shoulder capsule, which might trigger harm to mushy tissue constructions, particularly the small rotator cuff muscular tissues. Worse, repeated use of the train may cause stretching of the shoulder joint ligaments, growing the possibility of everlasting deformation. Over time, the ligaments can develop into so free that surgical procedure is required to reinstate stability, setting again your coaching efforts for months.

There’s additionally an inclination to tug the neck ahead and downward throughout efficiency, growing the prospect of harm to the cervical backbone and corresponding muscular tissues and ligaments. There may be even the hazard of vertebral trauma if the bar is pulled down too exhausting on the spinous course of. Given the truth that research have proven the behind-the-neck model is much less efficient than different variations of lat pulldowns, there is no such thing as a motive to incorporate it as a part of your coaching arsenal.