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this really works!! Saw this video a month ago, and incorporated these plate side raises in to my every workout, 3x8-12 … started with 2,5kg now I’m on 8kg (dumbbell) and I can say there is a noticeable difference in size (appearance) + gained extra stability in my overhead press.
@@rivaajkapoor5413 I never did them daily, only when I train, so it's every other day ... but got bored of them, so I sporadically use them now. But still think they are great
Lu Raises - 10 reps count as one set, for the average person. Do them for 4-6 sets. Rubber band exercise - Rotate 5 times forward slowly then do 5 backwards. (This trains front delts)
I saw a guy (Chinese of course) in my gym in Sydney, Australia do these raises and I told him that I had only ever seen these done by Lu Xiaojun on RU-vid videos and I asked him to teach me the technique and benefits. I called them "The Lu Xiaojuns" in my notebooks. Nice to see my name for them was was close.
@@axleblaze123 That's great, but not quite the same. By holding the plate with just a finger (as opposed to gripping a dumbbell) you disengage a lot of power from the arm and the exercise becomes more delt-centric
I love these exercises. I've been doing them since the 1970's. They really help prevent shoulder pain. If I stop doing them for a couple weeks, shoulder pain always comes back.
On the topic if you need to use weight plates to do the Lu Raises, or if you can use dumbbells instead, I found the following answer by user HouseRake: "By holding the plate with just a finger (as opposed to gripping a dumbbell) you disengage a lot of power from the arm and the exercise becomes more delt-centric". I hope this might help.
Did these today with 2.5kg managed 5 sets of 7 absolutely annihilated my delts would highly recommend as long as you don't mind the odd looks you get when you struggling to lift 2.5kg over your head 😂
@@Robin-hv5tv very common, most likely tight supraspinatus and teres minor (two rotator cuff muscles on your shoulderblade) as well as anterior muscles general: most common would be upper chest, front delt, some neck muscles (ones that stretch when you lift your head to look at the ceiling and try to bring ear to the shoulder). Try stretching these and doing some lateral eye movements before exercising to make brain relax them.
I mean after 5 sets you’re gonna get that exhaustion. I’m currently doing it with 2 5 pound plates in my hands cus I don’t have anything bigger that I can actually grip
@@Robin-hv5tv look up Athlean-X fix shoulder pop. There’s a stretch you can do against a wall to correct your shoulders. They probably roll forward like a lot of peoples do, work the rear delts with face pulls to correct any muscle imbalances you might have
@@mysterioanonymous3206 well shit. The laterals are lu raises. The regular lat raise work primarily the medial delt. Lus seem to hit the medial and more.
been doing 6 months since the cable machines are always busy for doing lat raises. it corrected my posture and i got big delts and looking more aesthetic
@@giovalleyk You can have this physique naturally for sure, yes hes very likely on steroids but he isnt training to be a bodybuilder. This physique is 1000% naturally attainable.
I did and still do the raises shown at 1:07 except with my thumbs pointing up at the beginning of the rep and slowly pointing down as I reach the top. I used to have debilitating scapular impingement and it has not come back.
Interesting. Side raises but with slow controlled motion all the way to the top and back down. Never seen the band used like that before. Will try both. Thanks.
It's really important to note the motion of his scapula, how it glides down and around his rib cage. If the scap stays high it could lead to AC joint problems. Perfect!
But isnt he training scapula rotation muscles instead of his deltoids as soon as he goes over half way in the plate lateral raise? Not to mention these are more functional movements rather than hypertrophic no?
@@AbbsJr That's kinda the point I was trying to make. The way he is training them is specific to his sport. He is creating a powerful overhead position that's needed in Olympic lifting. His scapula stays low and slides along his rib cage instead of coming up high towards his neck.
I do these with dumbells, palms facing forward all the way. Then a shrug up at the top when they are overhead. Absolutly fries your upper back and shoulders
I've been doing these for over a year now and I just searched for the video again. I think I sacrificed the slow eccentric for higher weight for a while. But I'm someone who needs to switch up the stimulus so I'm glad I scoured RU-vid for a little to find the video again and see that the eccentric is emphasized. I think my logic was something like, "if I am creating a version of myself that is bigger and heavier, I should increase all my numbers and just get used to it, screw eccentrics for a while I need to condition my mind to embrace more weight" I never used so much weight that it would compromise my form but it's definitely time to lower the weight and burn my shoulders with eccentrics. I also incorporate drop sets with this exercise so there's a lot of mixing-in I can do.
This messed up shoulder for like 2 weeks be careful when you do these I recommend just going parallel to your shoulder and not going all the way to the top
My shoulder was in pain from this by Day 3. If your shoulders are like mine, I suggest raising the plates in front of you or at 45 degrees angle instead of at the sides to avoid wearing out your rotator cuffs.
This isn't inherently bad for your rotator cuff. If you have pain doing this, it's likely due to previous poor posture such as rounded shoulders and forward head posture
Also, you don't have to end up in that same position, you can start externally rotating the arms after breaking parallel so that the palms face towards each other in straight overhead position
"I am wu hu, his assistant" . . *grabs shirt as if to take off* pauses. . "I am a little embarassed to take my top off" 🤣 so wholesome, great community here
Good information. You're performing the arm movement of the butterfly stroke from swimming. If you reversed your standing position, facing the focal point if the band, do you get better activation of the rear deltoids?
I saw an Asian kid at the gym the other day. Skinny guy, Collared t-shirt, glasses, Jean shorts. Walks to a bench throws 45lb on each side. Proceeds to rep out 10 perfect form reps easy. Never judge anyones strength by their appearance.
@DWTZ ONE This is a very low-stress movement with relatively light weights. Yes, these dudes are on juice, but it's not like they're recommending 6 sets of heavy shoulder press every day. This is perfectly doable for a natural gym rat.
@DWTZ ONE The fact that they're Olympic-level athletes is pretty much irrelevant. We're just talking about performing an exercise, which is pretty much just a lateral raise variation, for 40-60 reps per day. Do you think you need to be on PEDs to perform 100 pushups a day? You say you wouldn't risk it, which is fair enough, but there is very little risk involved. Like I said before, it's not like you're moving extremely heavy weights. To me, it sounds like you need to push yourself harder if the thought of a basic regimen like this worries you. This could be done within 10 minutes A normal gym rat would most certainly not break if they performed this exercise daily. Bear in mind, when he says daily, he most likely means 4-6x/week. I highly doubt that he, or anybody on the Chinese weightlifting team, has been performing shoulders raises for 7 days straight for several years.
You’re massively overthinking this with oft-parroted and completely unproven assertions of what will or will not break down your average gym rat. If you build work capacity you can train a lot more than you’d think even without drugs, particularly on low stress movements. With the higher stress stuff your body lets you know when you’re going too far. You’ll feel sluggish, your joints will hurt and your bar speed will decrease. My training volume as a collegiate rower amounted to 10-14+ sessions per week, many of them high intensity (inducing muscular fatigue in their own right), on top of 4+ lifting sessions (which, if anything, were a reprieve from the lactic hell of intensity work in a boat), an endurance based bodyweight circuit, endless running and cycling, and almost daily bicep and delt work. We’d then often (twice per week most weeks) go out and get hammered. Don’t be scared of a little work.
Does anyone know? Is there any reason they're using the plates instead of dumbbells? Will I get the same result or activate the same muscle groups doing LU raises with my fists clenching the dumbbells instead? Sorry If my english is hard to understand.
Actually at the first week you can notice this exercise doesn't simply train your strength as your shoulder mobility is improved as well. Almost 3 weeks, and my shoulders look more defined, but not noticeably bigger.
They use low dosage of steroids, but the same goes for all olympic athletes. Be it lifting, running, cycling, swimming, etc3. Most results comes from training and get enough carbs (they are asian so they prefer carbs than fat) plus protein.
I don't like this exercise. I can lift the plates just fine but when I lower them my left shoulder pops very aggresively. It doesn't pop when I rotate my arms externally at shoulder height so that my hands meet palm to palm over my head (and than rotate internally at shoulder height on the way back down). But that isn't the way the exercise is demonstrated by Lu or anyone else so I keep sticking to normal Lateral raises. I sublocated my left shoulder a while ago but apart from this exercise I don't have any impingement or mobility issues. Can anyone relate?
My physio recommended I do these as as part of my rehab routine from a slight rotator cuff tear. Great to see a legendary powerlifter does these as well.
I didn't make it everyday, due muscles fatigue, however I incorporate this exercise to my routine , doing it 4 times a week for 5 sets 15 reps and I have to say it greatly increases control and mobility of the shoulder. Definitely better all round exercise for shoulders than just regular lateral raises :) PS. I started with 2kg plates, now I do 4,5kg dumbbels focusing on control rather than adding weight
