LIAO Hui explaining LU Raises and a Shoulder Workout with rubber band

So is it LU Raises or LIAO Raises????
Video first aired 18th of April, 2013
For amazing weightlifting equipment: luxiaojunbarbell.com/

[@jackkovar7806]

"We use the big boy plates." Lol, there really is no language barrier here.

[@ghjkltyu]

I think the translator took some liberty with translation hahaha he just said he uses the big ones (plates)

[@moptopzzz8076]

"lol" is passe

[@StrangeMuseSick]

@@ghjkltyu either way😅🤣

[@williammunny9916]

*_John 3.16 For God so loved the world that He gave His only begotten Son, that whoever believes in Him should not perish but have everlasting life. 17 For God did not send His Son into the world to condemn the world, but that the world through Him might be saved. 18 “He who believes in Him is not condemned; but he who does not believe is condemned already, because he has not believed in the name of the only begotten Son of God. 19 And this is the condemnation, that the light has come into the world, and men loved darkness rather than light, because their deeds were evil. 20 For everyone practicing evil hates the light and does not come to the light, lest his deeds should be exposed. 21 But he who does the truth comes to the light, that his deeds may be clearly seen, that they have been done in God.”_* _Jesus Christ loves you. Only Jesus Christ saves. Repent and be saved. God bless you, and the grace of the Lord Jesus Christ, and the love of God, and the communion of the Holy Spirit be with you and your family._ ----

[@jackkovar7806]

@@williammunny9916 Thank you for spreading the word!

[@haramsbae1507]

"Takes t shirt off".... Thank god they cleared that up for me.

[@SquatJerkJournalist]

You are welcome

[@ruanoosthuizen6084]

I know right. Otherwise I wouldn't know what the hell was going on.

[@blackphoenix8932]

I'm from the UK & in 32 years of existence, I've literally never seen anyone do that.

[@Horus-Lupercal]

@@blackphoenix8932 You've never seen someone take their shirt off?

[@blackphoenix8932]

@@Horus-Lupercal r/woooosh

[@Kiido11]

That intro was legitimate comedy 😂

[@Vatsuggggg]

Wc3

[@Shoegazebasedgenre0.]

heloou

[@Shoegazebasedgenre0.]

heei

[@Shoegazebasedgenre0.]

im four

[@japanskakultura]

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]

Cool! Do you still train it everyday?

[@japanskakultura]

@@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

[@rivaajkapoor5413]

@@japanskakultura thank you for the reply

[@edwinly382]

Did you do the band and the raises or judt the raises?

[@japanskakultura]

@@edwinly382 Just the raises

[@regentlouis3678]

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)

[@8pija22]

ty 哥哥

[@yercules]

If you turn around 180 degrees, it will work the rear deltoids more.

[@stephaniemckoy4996]

We don't call them plate raises anymore, we call them Lu raises. LOL!!

[@mysterioanonymous3206]

A plate raise is a front plate raise. These are lateral.

[@mysterioanonymous3206]

A plate raise is a front plate raise. These are lateral.

[@Banana_Split_Cream_Buns]

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 KZbin 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]

I do those type of movements alot however with dumbbells instead of plates

[@michaliberski5015]

Oh God, seriously? That exercise did Eddie Hall in one of his old shoulder's training videos...

[@ruleryu6794]

@@michaliberski5015 Agree with that part. Those great trainers all succeeded because they found efficient training moves.

[@KaninTuzi]

They are commonly referred to as Lu raises

[@KaninTuzi]

@@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

[@sbird389]

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 😂

[@derekokekeani4295]

Short breaks?

[@Robin-hv5tv]

my shoulders pop when i do raises, side or front

[@Sk0lzky]

@@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.

[@harveyquinn3535]

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

[@harveyquinn3535]

@@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

[@toonamelts]

Been doing raises like this to start my workout almost every upper body day since I saw this video 2 years ago, can confirm 3-4 sets of 10-15 will give you the monster delt strength/ shoulder health

[@iamf6641]

painful as fkk

[@pouringpoipoi5777]

how long it took you? is it true that it will take 2weeks to show result?

[@iCaTPSA]

@@pouringpoipoi5777 I would say 2 weeks is kind of an exageration. It depends on how many sets per week you actually do with good form and adecuate load. But yes, they are freaking awesome to get that 3D look on your shoulders. Don't waste more time and do them. Make sure you are giving it full ROM and good technique. Max 1 month to see results, depending on your lifting experience. 2-3 weeks for intermediate/advanced lifters. A month for begginers.

[@christopherlee8472]

@@iamf6641 They aren’t painful if done correctly. Fire your lower traps and lock down with your lats before you perform to put your shoulders in the correct position.

[@Herandro_just_Herandro]

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.

[@viktorhalaj3029]

I think that he is right. The less pressure I use to hold the dumbbell the more I can feel my delta working.

[@kyleolin3566]

I would imagine one could put the thumb on the same side as the fingers while using dumbells (like what you do on pullups to disengage arms)

[@Rjwubs]

Man, I've been doing these half ass lateral raises for years wtf.

[@dnegel9546]

Haha ... Your going to go to a gym and do them like this guy and some gym bro will say you are doing them wrong.

[@unomacaron1076]

@@dnegel9546 “Too much range of motion bro…. Youre gonna hurt yourself”

[@dnegel9546]

@@unomacaron1076 so I've been doing them everyday for 2weeks and I'm just fine no injuries, but wow do I feel it working my deltoids. Try it

[@unomacaron1076]

@@dnegel9546 I was just imitating a typical gym bro

[@dnegel9546]

@@unomacaron1076 but I'm a typical gym bro.

[@jonbravo9278]

Been doing these kind of raises after an injury since college. Had a great coach. You should be able to move weight through your range of motion. Light weight is still weight. The idea of protecting ourselves from injuries doing partial range of motion has been misunderstood for decades.

[@The_Savage_Wombat]

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.

[@124madcow]

This is the only exercise where I can actually feel my side delt. Great activation. Combine this with heavy face pulls and ohp and you are sorted

[@IsrarZarif]

bruv how do you do heavy face pulls? i just get pulled forwards

[@124madcow]

@@IsrarZarif sit down and put your feet on the base of the cable machine. Do a set of 15 then 12 then 8 then 4

[@saumyaranjan9256]

@@IsrarZarif I don't know if this will help, but i just sit on my knees on the ground and that way i don't get pulled forward.

[@finaothak5140]

@@IsrarZarif lower the weight

[@ukestudio3002]

What part of face .?

[@lanzcarter3601]

Been a great addition to my training for the last few months. Either lighter for simple mobility work or heavier for more muscle stress.

[@aleksandartoza7313]

Haa this improved ur shoulder mobility

[@niamtxiv]

I tried this and my front shoulders sore right away. Thank you. Thank you.

[@walden6272]

I like this guy's physique. It's perfect. Not too muscular yet looks very strong. Wish I had work out like them when I was young.

[@giovalleyk]

You wouldn't even have that kind of physique with just training. This guy's juiced to the bone.

[@Sh0n0]

@@giovalleyk not true, he is natural, just like dorian yates was, maybe wont look his way because of perfect genetics tho, but still natural

[@adritrace88]

@@Sh0n0 bruh xD

[@inf0tr8r]

@@Sh0n0 true natty like Ronnie Coleman

[@dinopalavra876]

@@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.

[@InternetArtifacts17]

Wow fantastic content, would love more of these little snippets

[@Juanchomagro]

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

[@Julez-]

Nice

[@DaddyOKaboom]

Seems like a great excersises because olympic lifters need to have very mobile rotators, that's why they also usually don't benchpress.

[@HoobleyWoobley]

They don't bench since they're too mobile? This make me wonder because I have joint laxity, and bench has never felt right, maybe I should just drop it and specialize in OHP.

[@elio6861]

@@HoobleyWoobley not, they don't bench press because it tight some muscles, so they want to stay mobile

[@kiranmcbanana6350]

@@HoobleyWoobley weighted pushups,dips

[@jaromvicencio]

This is to-die-for content 👁👄👁

[@andrewluk4327]

I used to do front raises like this all the way up, but never thought about lateral. Excited to try this.

[@teflon-von4328]

I like that he included sets and how often.👌Like pulling teeth with other sources.

[@TheKeyboardBeatz]

It's not pulling teeth. Giving a random set/rep count is just plain wrong, and doesn't factor in anything else you might do.

[@elweewutroone]

In all honesty, 4-6 sets every day for 2 weeks with 3 reps or fewer in reserve per set is likely to cause overtraining. Do this every 2-3 days instead to prevent overtraining.

[@concretecrescendo839]

1:19 "Y'all gone make me act up."

[@joshuaog0255]

Casey 😂

[@ary2766]

five bars five seconds

[@fanzhijin4418]

The second exercise is pretty much identical to proper butterfly swimming form, FYI.

[@SoulFighter27]

oh thats cool

[@8ballrocco731]

Always watching, liking, Great content, Thank You 👊🏼

[@leecruz2952]

Great video and explanation of how to target the delts

[@jivadaya6439]

Very nice. Excellent video. Very smooth translation, great job.

[@asunraychan]

I do this during my rotator cuff rehab, it gave a very good result.

[@kali3828]

2 sets of this and my scapular impingement is gone. Amazing!

[@kali3828]

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.

[@ziliestarrive]

This is awesome dude

[@oraclegps]

no fancy equipment just thoughtful hard work,

[@Sk0lzky]

4-6 sets of lat raises a day is what I need in my life

[@Julez-]

goals

[@austinhoylee7090]

Did 10reps-7sets with 2.5kg... My delts are burning

[@niamtxiv]

Same lol

[@hwx444444]

Wocao

[@atakankr4473]

Why 7 sets tho

[@Anton-xm8xs]

@@atakankr4473 more volume is more volume

[@thebaddestogre-3698]

@@Anton-xm8xs exactly! Go until you cant!

[@kimberlysadberry6757]

I've been really struggling to develop my shoulders, I'm going to try these!

[@itiswhatisis8174]

I will start doing these in addition to regular workouts and boxing. I feel like they´re also solid for shoulder health and pec stretch.

[@wwecollin]

I also do boxing 3 times a week besides my weighttraining. I had the exact same idea!

[@Joe-zs8rz]

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

[@sonjoseph]

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 KZbin 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.

[@anthonypeltier4039]

Just did a very strict set of 10 with 5 lbs dumbbells and can confirm, very nice exercise.

[@LzCollection]

Thanks for the knowledge🙏🏻

[@gabrielcarlobato3565]

Thank you for this and God bless you.

[@dashong8912]

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.

[@elweewutroone]

It is essentially a front raise with a longer range of motion.

[@jonniefast]

i have a shoulder injury so its nice to see i can still make progress & gain strength while working around this issue 😵

[@SeanandOreo]

1:18 is the most intimidated I've ever felt.

[@toeknee3302]

yea the cameraman needs to be fired XD. during second demonstration too, why tf is he zooming in on the armpits. lmao couldn't shoot from a different angle.

[@noway8743]

His form is so perfect it looks like a machine and not a free weight

[@overcraft1441]

I like the translator with the captions

[@1aspirefit]

great content, keep it coming

[@sethgilbertson2474]

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!

[@AbbsJr]

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?

[@emiledin2183]

Yes Lu is wrong. It trains the lateral and fron deltoid. Aswell as tge rotator cuff and lower trap and serratus anterior.

[@sethgilbertson2474]

@@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.

[@liammcclish4291]

@@AbbsJr Your middle deltoid doesn't just stop working once you're above half. If you overhead press they join in to help.

[@ajgrant94]

You see his delts, right?? It works.​@@AbbsJr

[@gordlfurcod-ks2nw]

This helped me with the shoulder slap tear.

[@SuccessforLifester]

The arms swinging exercises is a traditional warming up exercises in my young days.

[@klrdto3250]

I'm not a doctor, but I have reason to believe that when doing lateral raises all the way up, you must rotate your palms upwards after they reach shoulder height in order to avoid shoulder impingement. Keeping palms faced down does not feel ideal. Middleground is to have palms facing forward the whole time... So at arms over head, you're in the high 5 position...

[@thegoldenthread-greatstori6795]

Best translation ive ever seen

[@sleek1978]

this is the best advise to get rotator cuff injury.

[@harrispj4205]

I did this at the end of my shoulder workout when gyms were open and it made a big difference. I looked thicc.

[@supremegodmasterofomegacha3019]

Similar exercises in cali and gymnastics are used to strengthen skill based exercises like planche

[@JungseHandbalance]

Thank you very much!

[@gris186]

Dunno about the first exercise but the rubberband one actually seems brilliant

[@CaptureFreakz]

such nice humble man, i really like LU

[@frankchen4229]

Thats Liao hui

[@brianvannorman1465]

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?

[@nflippo6201]

Phenomenal cross training excercises for front fly.

[@ChingyuenLiu]

Good content!!!! Are there any other videos that were about weightlifters teaching accessory movements?

[@Pantelifts10]

Been doing them for awhile with 10-25 lbs plates and different reps. They work great 👍

[@aurelienyonrac]

I love video like that. Thank you

[@culturalivrosetc5259]

Look at Liao Hui's perfect movements. 😮

[@drkcrstl]

gonna have to try this. thanks.

[@kevintran2522]

If your gonna do this exercise - keep the thumb up and do it with weight at 45 degree from your body, else you will get rotator cuff injury due to muscle impeded by the collar bone. Better exercise is with a leaning cable pull as you get full tension throughout the movement. Side lateral raise loses effectiveness when the weight get 10 degrees to the side.

[@RNBisDOD]

Where are the KZbin fitness experts saying bad form?!

[@feibaiz9762]

cuz they will never lift 350lbs over head

[@brittdaniels3150]

Thank you for, The shoulder Workout, Training.

[@armedcock]

Im gonna do this this weekend in my gym

[@CameronCanFLY]

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

[@tokitoki8030]

Where can I buy that kind of elastic bands? Can't find them anywhere

[@stdope6989]

“We use the big boy plates, the 15s” Me standing here with my 2.5kgs:🤡🤡🤡

[@Unidentifying]

feeling it!! awesome

[@hanjuhbrightside5224]

Heard of these on Squat University, Mr Lu here is famous for this

[@emilarabkhanov5069]

this exercise has been around for a long time. I knew a guy who was doing it with dumbells.

[@VikingFitness00]

with the band exercise i wish they zoomed out to see how he positions his palms when rotating. Are they always open palm facing forward or what?

[@zachariahtaylor7811]

kzbin.infoE91m0R7tw5s?feature=share

[@johnrivannecabada5568]

That was overall exercise for 3 heads of delts it was good

[@illsed]

does the band parts caused shoulder impingement ?

[@zoesaydahl8515]

Dope vid

[@v380riMz]

Aren’t overhead presses better for delt/shoulder development

[@user-ob4dv3ts2p]

Assistant Wu: trynna take his shirt off while: “I’m a little to take my clothes off” 🤣🤣💀

[@luyombojonathan7715]

Can I use dumbbells ??

[@robertocarrera4549]

In another video, Lu actually brings the plates down in front of him, not to the side. Is this a variation ñ?

[@LukaStascik]

Where to find band like these on video

[@phsal5182]

thank you

[@benzpinto]

excellent!

[@erwanherve5494]

started to do them instead of lateral raises. New ohp gains after 2-3 weeks

[@XLEZZY_REUPLOADS]

what weight would you recommend for someone starting? i can only lateral raise 8kg for 6-12 reps

[@smolboyi]

I love this

[@chrisrose323]

I wonder if that shoulder rotation exercise would be good with machines

[@dimitrismakridakis37]

How many sets the second excersise????

[@brianfox340]

How can you get your arms that high with our without weight? My shoulder would need to dislocate.

[@chris-hu7tm]

I would say these exercises are more mobility exercises

[@viviviolet9192]

Tall and slim reporter nerd VS the short and strong weightlifting Chad

[@annajones9701]

He probably is a economics/mathematics/computer science major with great salary potential

[@annajones9701]

@@aduantas both are important in their own way. Although you can also do both. Athletic and stable intellectual career after.

[@sifter14]

@@annajones9701 the virgin "why not both"? Vs the Chad dedication to muscle.

[@haohung8701]

@@sifter14 This bowl knows what he's talking about

[@liubodimaka7272]

@@sifter14 BowlOfFacts

[@thomasmueller2319]

These ppl would be fun to workout with!

[@logravl5122]

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.

[@ukestudio3002]

Of course you’ll get same results. Weight is weight. But you will not get HIS results.

[@carlofrancisco5256]

So internal rotation at the top?

[@Pletzmutz]

這塊肌肉。Ah thank you, now I know how the delts are supposed to look like.

[@elivingt]

2nd exercise is not for the deltoids, it's for the lats.

[@burningknuckle26]

liao hui is a boss

[@micahasher7600]

insane delts

[@yellowleaf28]

Does it have to be plates?

[@allenjhonesjoseph1058]

Did anyone see any progress after two weeks after doing them daily??

[@jayjo1609]

I love the way Chinese language sounds. Such a cool language.