By Stephen E. Alway, Ph.D., FACSM
If you’re tired of your regular routine, get ready to breathe new life into your shoulder workouts with an intense cross-training exercise that will target the entire body.
The movement? Barbell throws.
ANATOMY LESSON
Shoulders
The barbell throw recruits fibers from the deltoid muscle during the push (throw) upwards on each repetition.1 The anterior fibers of the deltoid are anchored along the lateral part of the clavicle (collar bone).2 The posterior fibers attach along the spine of the scapula (shoulder blade), which is on the upper and posterior side of the scapula.2 The medial fibers of the deltoid start along the acromion of the scapula (the point of the shoulder) between the anterior and posterior fibers. The fibers of the three portions of the deltoid converge on the anterior and upper portion of the humerus bone.2 The anterior fibers of the deltoid flex the humerus to drive the arm upwards,1 and the medial fibers abduct the humerus as the arm comes out to the side2 during the upward thrust.
The barbell throw recruits fibers from the deltoid muscle during the push (throw) upwards on each repetition.1 The anterior fibers of the deltoid are anchored along the lateral part of the clavicle (collar bone).2 The posterior fibers attach along the spine of the scapula (shoulder blade), which is on the upper and posterior side of the scapula.2 The medial fibers of the deltoid start along the acromion of the scapula (the point of the shoulder) between the anterior and posterior fibers. The fibers of the three portions of the deltoid converge on the anterior and upper portion of the humerus bone.2 The anterior fibers of the deltoid flex the humerus to drive the arm upwards,1 and the medial fibers abduct the humerus as the arm comes out to the side2 during the upward thrust.
Another important but small muscle is the supraspinatus muscle. This rotator cuff muscle assists the medial fibers of the deltoid muscle to stabilize and abduct the arm as the barbell is moved upwards.3 In addition, it supports the shoulder joint, particularly at the top of the lift.1,2 It is a relatively small, rounded muscle that sits in the supraspinatus fossa (a hollowed out area on the superior or top part of the posterior side of the scapula bone).2 It begins near the medial side of the scapula (close to the vertebrae and the center of the body) and extends to the upper part of the head of the humerus bone of the arm.2 It lies deep to the trapezius muscle. The deltoid muscle covers the tendon of the supraspinatus.
Chest
The upper (clavicular) part of the pectoralis major muscle of the chest is also engaged in the upward push of the barbell. The fibers attach to the clavicle (collar bone) medially then run to anchor on the arm just below the shoulder (glenohumeral) joint.2 The sternocostal head of the pectoralis major muscle is a bit less engaged in this exercise. It beings on the manubrium (the top portion of the sternum), the upper six costal cartilages and (cartilages at the ends of the ribs that attach to the sternum), but like the clavicular head, it also converges on the humerus near the shoulder joint. In barbell throws, the pectoralis primarily flexes the humerus bone by moving the upper arm anteriorly.
The upper (clavicular) part of the pectoralis major muscle of the chest is also engaged in the upward push of the barbell. The fibers attach to the clavicle (collar bone) medially then run to anchor on the arm just below the shoulder (glenohumeral) joint.2 The sternocostal head of the pectoralis major muscle is a bit less engaged in this exercise. It beings on the manubrium (the top portion of the sternum), the upper six costal cartilages and (cartilages at the ends of the ribs that attach to the sternum), but like the clavicular head, it also converges on the humerus near the shoulder joint. In barbell throws, the pectoralis primarily flexes the humerus bone by moving the upper arm anteriorly.
Triceps
The long head of the triceps brachii begins on the scapula bone (shoulder blade).2 The lateral head is anchored to the posterior part of the humerus bone, partway towards the shoulder joint.2 The medial head of the triceps brachii resides between and deep to the other two heads of the triceps brachii. The fibers from all three heads join together at a common triceps tendon near the elbow. This tendon crosses the elbow joint posteriorly to the ulna bone of the forearm. The three heads of the triceps extend the forearm at the elbow joint (i.e., straightens the elbow joint) during the upward push in barbell throws.
The long head of the triceps brachii begins on the scapula bone (shoulder blade).2 The lateral head is anchored to the posterior part of the humerus bone, partway towards the shoulder joint.2 The medial head of the triceps brachii resides between and deep to the other two heads of the triceps brachii. The fibers from all three heads join together at a common triceps tendon near the elbow. This tendon crosses the elbow joint posteriorly to the ulna bone of the forearm. The three heads of the triceps extend the forearm at the elbow joint (i.e., straightens the elbow joint) during the upward push in barbell throws.
Back
Several small back and scapular muscles around the shoulder are activated by barbell throws. The trapezius muscle is one of the most important scapular muscles.4 The trapezius begins at the base of the skull and extends from the base of the cervical (neck) vertebrae to the 12th thoracic vertebrae. It attaches to the lateral part of the clavicle and along the medial border of the scapula.2 The upper part of the trapezius pulls the scapula upwards, and the lower part helps to rotate the scapula so that the shoulder joint points upwards4 to complete the top part of the barbell throw.
Several small back and scapular muscles around the shoulder are activated by barbell throws. The trapezius muscle is one of the most important scapular muscles.4 The trapezius begins at the base of the skull and extends from the base of the cervical (neck) vertebrae to the 12th thoracic vertebrae. It attaches to the lateral part of the clavicle and along the medial border of the scapula.2 The upper part of the trapezius pulls the scapula upwards, and the lower part helps to rotate the scapula so that the shoulder joint points upwards4 to complete the top part of the barbell throw.
THE EXERCISE: BARBELL THROWS
1. Place one end of an Olympic bar in a corner and load the other end of the bar. This can be done with a T-bar row effectively as well.
2. With your feet shoulder-width apart, take the loaded end of the bar in your right hand and lift it to your shoulder. Stand facing the bar with the end of the bar over your right shoulder. The bar should be at about a 45-degree angle to the floor in the starting position.
3. Squat down a few inches, then extend your knees and elbow to thrust (throw) the bar upwards.
4. Catch the bar at the top with the left hand, and flex your knees to absorb the weight.
5. Control the drop of the bar to your left shoulder and squat slightly as the weight comes downward. Your elbow should point towards the floor when you have caught the bar and you are in the low position. Do not let the bar drop below the shoulder.
6. Push upwards with your thighs by extending the knees, and extend the elbow on the left arm to throw the bar over your head.
7. Catch the bar at the top with the right hand and control the weight downward. Repeat by alternating the throws between your hands.
RX TIP
For beginners, start by doing this exercise one at a time rather than alternating between hands on each repetition.
References
- Wattanaprakornkul D, Halaki M, Boettcher C et al: A comprehensive analysis of muscle recruitment patterns during shoulder flexion: an electromyographic study. Clin Anat 2011;24:619-626.
- Moore, K.L. and A.F. Dalley. Clinically oriented Anatomy. Fourth edition. Baltimore, Lippincott Williams & Williams,1999; 180-185;297-303;432-437;441-451; 501-553;685-720.
- Reed D, Cathers I, Halaki M et al: Does supraspinatus initiate shoulder abduction? J Electromyogr Kinesiol 2013;23:425-429.
- Andersen CH, Zebis MK, Saervoll C et al: Scapular muscle activity from selected strengthening exercises performed at low and high intensities. J Strength Cond Res 2012;26:2408-2416.
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