triceps & mills question

[bombero]

:?: This forum has been interesting to read for readings sake, but the application of the knowledge is outstanding.

I have 2 15#ers & have enjoyed inward/outward pendulums with a catch/press & then going to forward/backward pendulums with the same catch & press. I'm not sure if I'm using the right jargon, but will try to explain above mentioned exercises in more detail if anyone is confused/interested.

Reading about the mills & the swipes & then viewing the vids inspired me into giving them a go. I am impressed & motivated.

Finally getting to my question: if my triceps are intensely sore, could that signify that I'm trying to muscle through the exercise instead of using good form? I know that diagnosing someones technique over the internet is folly, but was curious where/if you got sore when first attempting the mills.

Thanks for taking the time to read.

bombero

[Scott Sonnon]

Bombero,

It may be a muscling of the exercise. You can determine this by assessing if you lock out your elbow in the (downward) swing phase of the exercise by casting the Clubbell upward and outward (at a rising 45 degree angle) to elbow lock-out before the (downward) swing phase. If you co-contract your bicep and tricep to swing the Clubbell & keep your elbow bent, you could tax yourself with improper form.

On the other hand, nothing develops muscle better than moving it through a complete range of motion, and no other bell moves you through all 6 degrees of freedom like Clubbells. So, it could be just delayed onset of muscle soreness. Take a couple days off and see what happens. Your training may be too dense (frequently spaced).

You may also be braking and holding your Clubbells in Order Position too long (make sure you're only doing so a maximum of 4-5 seconds.)

Finally, you could hold baseline residual tension in your triceps, whether caused by vocation, recreation, or stress. CST targets such imbalances just by the nature of the exercise, so you may feel soreness because you're exercising in a way which competes with that imbalance. Wait until the discomfort subsides, and then resume your training. Keep doing this until you notice that your recovery period is shortening.

Thanks for contributing and making CST Forums great!

[Doug Szolek]

Yup, the first times that I worked the Mills and Swipes I met a pretty intense case of DOMS but adaptation happened quickly and was aided greatly by continued practice of the movements which grooved the technique more smoothly for me so that I was using the least amount of muscle as possible when performing them.

So unless the soreness is debilitating, I wouldn't worry too much over it. Work on your Warrior Wellness shoulder, elbow, and wrist circles. Get plenty of water, protein and active rest/recovery.

[bombero]

Thank you for the replies. I will implement the advice.

bombero