Why More Pulling Exercises?

I received the below question from a Water Polo coach.

Hello Michael,

I really enjoy your writing on physical preparation for water polo.  Please could I ask: what is the reason that pulling exercises are much better than pushing for water polo?


Very best regards, Tim

Answer:

First of all, I am very glad you enjoy my writing.  As you probably know, information on Water Polo training is pretty non-existent when compared to other sports. 

To answer your question ...

Basically, pulling are better because they promote muscle balance around the shoulder joint. 

In the sport of Water Polo, athletes can become very strong in the anterior muscles of the shoulder girdle relative to the muscles on the back just by playing the sport.  This imbalance is almost always one of the causes of shoulder pain and eventually can limit participation in practice or matches.

So what do we do? 

Do extra training on-land for the back muscles to try to create balance.  These important back muscles are all trained by doing various pulling type exercises (e.g. chin up, supine pull ups).

The rotator cuff muscle of the shoulder are also important to give a little bit of extra attention particularly the external shoulder rotators although it is important to remember that the rotator cuff is also worked a lot when doing your general pushing and pulling exercises.

The below research abstract is a nice example of what goes on in the shoulder of a Water Polo player.

Be Well,
Michael Reid
www.michaelreid.ca
www.waterpolotraining.net

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Am J Sports Med. 1991 Jan-Feb;19(1):72-5.Links

Isokinetic torque imbalances in the rotator cuff of the elite water polo player.

McMaster WC, Long SC, Caiozzo VJ.

Department of Surgery, University of California, Irvine.

The specific repetitive activity of water polo, like baseball pitching, emphasizes adduction and internal rotation. This study used the Cybex II to evaluate the isokinetic strength of the rotator cuff in elite water polo players and in a group of control subjects. The water polo players were significantly stronger than the controls. Of greater importance was the confirmation of imbalances in the rotator cuff force couples of adduction/abduction and external/internal rotation. These changes are similar to those reported for pitchers. The adductors in the water polo group had gained in relative strength resulting in an increase in the adduction/abduction ratio to about 2:1. The internal rotators had gained in relative strength resulting in a decrease in the external/internal ratio to about 0.6:1. For both force couples the differences are more apparent at a slow speed. Side-to-side differences were not significant.