Release Your Potenial

At Kraken Barbell, we are all about helping you train with confidence and get stronger. Today we will be talking about one of the most commonly poorly performed movements in the gym: The Lateral Raise.

Lateral raises are key for building strong, wide, and stable Shoulders. Specifically, they target the lateral head of the deltoids. But, like many isolation movements, they’re easy to get wrong—and small errors can limit your progress or even lead to preventable injuries.

Common Mistakes in the Lateral Raise:

• Shrugging the weight: Overusing and actively shortening the trapezius muscles. This reduces the amount of work the lateral deltoids can do and changes the exercise into a trap muscle movement.
• Using too much weight: The deltoids are a small muscle group that fatigue easy and can be quickly over taken by stronger muscles. Keep the weight on the lighter side and focus on a mind muscle connection and controlled movement.
• Excessive forward lean: This tends to lead to the trapezius muscles becoming the primary mover because the angle of the torso puts them in the strongest position to lift the weight.
• Turning it into a front raise: Excessive elbow flexion can often lead to lifters lifting the weight in front of them turning the movement into a front raise and it no longer working your lateral deltoids.

5 Pro Tips for Lateral Raise Success:

1. Control the eccentric: Avoid using momentum—slow, controlled reps with increased time under tension build more muscle.
2. Small forward lean: Maintain just a slight bend at your hips. This helps improve stability and puts the lateral deltoids into a strong position to perform the movement.
3. Slight internal rotation: AKA – Pouring the jug. Combined with a small forward lean a slight internal rotation of the arms helps to put the lateral deltoid into a stronger position to perform.
4. Deltoids don’t need much weight: The deltoids are a relatively small muscle group. Because of this their glycogen stores deplete quickly and they can’t lift big heavy weights. Do a lighter weight and focus on controlling the eccentric portion of the movement.
5. Seated variation: A seated variation of the lift helps to provide stability during the movement. This is especially helpful for those that may be new to the gym and should be focusing on form and proper movement or those with stability issues.

Mastering these details will help you grow strong and stable shoulders while keeping your joints healthy.

In this video, I break down common mistakes and provide 5 actionable tips to improve your lateral raises:

Ready to Elevate Your Training?

Want personalized coaching on movement breakdowns like this? Whether you’re looking to refine technique, get stronger, or prevent injury, we’re here to help.

Book your training session or online coaching today.

When it comes to building muscle, improving endurance, or just feeling your best, a well balanced diet with proper nutrition is just as important as a good training program. The food you eat provides the energy and nutrients your body needs to perform, recover, and grow.

With calories at the bottom of the pyramid the next section for nutrition are the three macronutrients—protein, carbohydrates, and fats. Each plays a crucial role in fueling your workouts, supporting recovery, and keeping your body functioning at its best.

Check out the infographic below to learn more about what each macronutrient does and see some of the best sources to fuel your training.

Eat Smart, Lift Stronger and Release Your Potential!

Resources:

Thompson, J., Manore, M., & Sheeshka, J. (2014). Nutrition: a functional approach. 3rd CDN ed. Pearson Publishing.

                Welcome to my website! In this blog I will be creating and posting content on a variety of topics within the fitness industry. You can look forward to seeing content and information about nutrition, movement patterns, how-to videos, and information on the many benefits of fitness and the myths of the industry.

                Who am I though?

Read More