Why Do Olympic Sprinters Have Insane Shoulders?
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I did compete in the Olympics in the 200 m dash, and I can honestly say competing in the sprints from high school through college all the way to the Olympic games absolutely develops your shoulders LIKE NOTHING I'VE EVER SEEN.... WYNDELL DICKINSON OLYMPIAN.
Didn't expect to have a real Olympic Sprinter comment under this video, that's awesome, thanks for sharing your input!
@@TheSprintProject_ don’t fumble your bag bro
I took up sprinting at the age of 38, mainly for something to do while my daughter was with her training group. I went on to become British masters 100m champion, and a world masters gold medalist in the 4x100. I can attest that I went from being a skinny rake to having shoulders like boulders as they say.
@@wyndell300 what was your weight lifting program?
Respect!
In high school and the beginning of college I had ridiculously striated shoulders, thanks to sprinting.
I believe you
Goes to show that it’s certainly attainable.
Same here. Basketball added to shoulders too, and I barely hit the weight room.
MANY FAST RUNNERS DON'T HAVE BIG SHOULDERS.
@@captainamericaamerica8090 true, big traps and shoulders sometimes might just be a hint towards *cough* grandpa's cough syrup.
Androgen receptor location...
Shoulders are important for sprinting as they help drive your legs, especially in the 400 when your legs give out
Yessir
Can confirm
@ThatOne same lol, my arm is the first one to get tired
NOT NEEDED. MANY ELITE MEGA GOLD MEDALS WINNERS SPRINTING ACTUALLY HAD SMALL THIN SHOULDERS. LOOK AT ALL SPRINTERS IN OLYMPICS PICTURES. GOING WAY BACK MANY HAD AVERAGE SHOULDERS. CALVES TOO.
@Krazy Guy They were owned Here by me, a 13 year old.😁😁They posted gross Generalities!! Jesse Owens, Carl LEWIS, PURE SPRINTERS= WON 16 GOLD MEDALS!! OLYMPICS!! TOTAL, PLUS MANY WORLD SPRINTING CHAMPIONSHIPS!! THEY BOTH HAD SMALLER TO AVERAGE SHOULDERS.😂😂😂😂
I think shoulder strength in sprinters is due to counter forces required to stabilize the torso during sprinting. Raising the left leg produces a rotational force in the core, which is stabilized by an equal and opposite counter-force produced by the right shoulder/arm swing. Strong shoulders keep the torso stable, which is necessary for top speed.
I enjoyed this content.
I agree, thanks for sharing and glad you enjoyed it!
From an actual sprinter I’m gonna tell you guys straight.
Proper nutrition, shoulder workouts such as military press, bench and ofcourse sprinting. But mainly nutrition no one is going to have Boulder shoulders without proper nutrition period
All the satellite receptors getting activated from the Capri-suns and Trenbolnee sandwiches.
What about vitamin "S"?
Can't get like that unless you take your fortified Flintstones chewable vitamin!
Those people are a sauce fiend and a half😂
a supraphysiological downstream cascade
They probably also do at least at little weight training involving shoulders, cleans, snatches, and jerks for explosiveness all involve the shoulders partially.
True and originally I was going to discuss it in this video. Most likely I'll be making a part two to dive deeper into that aspect as well.
Their shoulders would be well-developed without any weightlifting. I know it's a difficult concept to believe, but I knew several track stars and basketball stars in high school who had well developed shoulders but seldom hit the weights. I was one of them.
@@jakemccoy oh I believe it, I’m a shot putter and discus thrower and I train with sprinters, but most highly competitive sprinters will do olympic lifts for explosiveness, it’s just a common part of track training
Bench press, overhead press too
@@proverbalizer for sure, usually as accessory lifts even some chest flies and plain old dumbell raises, a strong and healthy body is good for sprinting
I started fighting about 3 years ago as a hobby - fight coach always tells me that "cardio is king" so i started sprinting to get my stamina up - doesnt take long to get ripped when you sprint.
Yessir. I actually have a friend who’s a state champion boxer and I’ve been trying to get him to switch to sprints from long distance running for the longest minute.
Man I'm middle aged and adding windsprints is a real gamechanger.Most every muscle in the body..quite a lot of hgh release.Its what legs are for ffs cavemen didn't squat heavy.
Sprinting and cardio are 2 different workouts though. They work different energy systems. Windsprints done properly will help with explosion, but their impact on what we think about when we think about endurance is minimized. Still gonna need to do long runs to get that stamina up.
@@PatrickIrvineBlacknesslives that also depends on what level you're at. for amateur fighting, fights last 5 minutes, 3 1-minute rounds, 2 1-minute breaks in the middle. Those 3 minutes of fighting, both fighters are desperate to get their points, and they'll tire quickly to get them. So for amateur fighting sprinting is the best, but for pro fighting, 3 minute rounds with way more than just 3 rounds, that's where endurance is key.
@@PhilMante true, thanks for the comment. Im a sprint coach with minimal fight training. Never even considered the levels thought process.
criminally underrated
🙏
I would really appreciate more videos like this!!!! I recently went to a physio and they pointed out that my shoulders were extremely weak and tire quicker than they should. Crazy to see how much they impact your race
Yessir. This was fun to make so you can expect more videos like this. The impact of the shoulders is huge, definitely seems underrated in sprinting.
I want to acknowledge the fact that Olympic sprinters also lift weights, which is another factor in their shoulder development. I didn't touch on that topic here because that deserves a whole video itself, which I plan on making as well.
P.S. If you have video ideas you would like to see, let me know!
Hey you probably won't see this, but can you make a video on how to increase stride length without weights and an at home workout?
I read every comment and I got you.
@@TheSprintProject_ Thank you so much!!!
@@TheSprintProject_ Lol one day you will get so popular you can't possible read every single comment 🤣
@@aabhooshancollections9883 one day
Yep, arm drive is critical in sprinting. The better mobility and strength you have through the whole range of motion = more forward power.
Spot on
This makes so much sense. I used to do water sprints to recover after I hurt my patellar tendon and my shoulders would always be crazy sore and I'd have a huge pump after doing them. It was all the swinging back and forth through the water.
Swimming is another great exercise which has similar benefits, if I couldn't sprint I'd swim.
This is amazing content, fresh and trying to find something new, while still being professional. Love the scientific approach.
i’ve had the video in my ‘watch later’ for a while, if only i knew it was going to be this good 🔥 new sub
I know what you mean haha I do the same often, welcome to the channel!
Sprinting is for life. Whoever you are, if you can run, make sure to train with sprinting.
Yessir.
@@TheSprintProject_ As an "older" athlete, I strongly believe in sprinting. It puts all my strength training efforts to a practical test. Short sprints are easier on my joints than a long jog. Plus, sprinting is a vital life skill! Thanks for your instructive content.
@Krazy Guy Pfffft!
Finally someone answered the question that has been bothering me for years. Thanks a lot
Thank you! I was a sprinter for years and this explains a lot. My physio said he’s never seen a sprinter without developed traps! I looked it up and found your video.
Live the analysis, your kings👊
I'mma be honest;
I've _almost _*_always_* felt tired in my arms while sprinting before I did my legs, *especially* during a long sprint like the 400, so watching this video things started retroactively made sense. Sounds like _another_ reason to keep sprint training even when I don't have a season to be working towards!
P.S: Once again, I'm mostly a layman, but your theories _actually _*_did_* make sense to me. Great vid!
I've felt the same anytime I do anything above 200m sprints. Yessir, I don't have any team or seasons neither but there's so many benefits that it makes sense to do it regularly.
Excellent quality and great info.
Thank you Cody
Very professional looking video and intresting subject. In my book shoulder mobility not only gives you big size but is very important when it comes to sprinting performance. And more important than being able to run with "thumbs to the eye and elbows to the sky" is to be able to move the whole shoulder itself when running. And also doing this not only by rotating your spine. Thanks for a great video!
Thank you!
very rarelu subsribe to new channels, as a runner myself, love this content!!! keep it up (also these edits are amazing)
Thank you James!
Thanks for putting so much work into creating this hypothesis which to me is worth considering.
Thank you Jose
This video was super professional and informative good shit
Thanks somebody!
Thank you man for throwing light on this topic.
Thank you for watching it
your video quality is insane man!
Thanks man!
this editing is ridiculously good
I tried to put some sauce on it
Wow. This video is amazing. I'm glad it's very specific and based on actual research. I'm also glad that sources are shown. A lot of bro science videos are out there misinforming a bunch of jocks. Thank you for your intellectual honesty.
Thank you Greg, glad you enjoyed the vid!
I can feel that this channel is going to grow very fast
I hope so!
Fantastic video. Keep up the great work
Thank you, glad you enjoyed it! Got a lot more coming for sure.
I actually have wondered about this before. Thanks for doing some research. You would make a good sports physiologist.
I was curious myself and I'm glad others find it interesting as well. Thank you!
Love this bro. Keep going for us.
Thanks man, I really appreciate it, got plenty of cool video ideas coming.
I like this video! Solid research and some really profound points. As you asked for what could improve too, IMO, there wasn't any mention of winter training where there is a lot of *resistance training* and strength work for sprinters to gain strength, size and mobility in their shoulders. Elite sprinters' weight programmes will be tailored to their performance more than the average sprinter.
I'd also add that most elite sprinters have quite low bodyfat which will create the illusion of bigger shoulders, esp as many androgen receptors are found in the shoulders/ traps, and those body parts tend not to hold as much fat as say the abdominals or lower back. I really like this video though, we need more deep dives into the science behind sprinting!
True, they do a lot of resistance training in combination with sprinting and it has a lot of impact on their shoulder development. I plan on addressing their resistance training in a future video. Thank you for your input!
Great Video, awesome edition!
Thank you!
Very nice video on an interesting topic! Keep it up!
Thank you, will do!
“If he doesn’t have at least 17 PhDs, I can’t buy into what’s he’s saying”😂 loved the video, keep up the great work!
Thanks!
As someone how runs track we definitely work out a decent amount and when running you moving your arms from your shoulders so your constantly moving them back and forth so you’re constantly “hitting “ shoulder during a run
Yessir!
Beast edits! Great Vid!!
Thanks Ravi!
This video is absolutely amazing
🙏🏻🙏🏻
Fantastic video and effort on the quality brother
Thanks man, just trying to get better with each video.
Interesting and well thought out. Makes me want to go hit the track for some sprints!
Thanks man, especially if the weather is nice hitting the track is usually a great idea.
How about this: Professional athletes aren't only hard workers but are also gifted when it comes to genetics. Shoulders are very important for running. Many coaches preach "your arms are your engine". So obviously the best sprinters are the ones with the strongest shoulders for sprinting. They make it to the top and that's why sprinters have such massive shoulders
Yes natural selection plays a role too
Sprinters need strong and fast armswing. You need insane core strength to connect the forces generated by shoulders and legs. You need insane hips and insane shoulders to be fast. That's the reason why 100m runners do many shoulders lifting exercises (lifting is actualy the biggest reason for the strong shoulder, no mysterious about that so hahaha). Actually this is a big lesson from sprinting to other sports: any sportsman should be training hips - core - shoulder more than any other muscle groups.
Yes I’m aware they do weight lifting too, but the combination of shoulder definition, size, and health is rare. Which leads me to believe it’s the combination of weights and sprinting. Thanks for sharing, you make valid points about the hips!
@@TheSprintProject_ I agree with you
Sprinters are the ultimate fast-twitchers. FT muscle gets big very quickly. All that sprinting and muscle burns off fat and leaves them looking shredded
Yup
Keep it up brother!
🏃
Thank you Brian!
Very interesting. Thank you. I'll use this information.
Thanks for watching, glad you found it useful!
High androgen receptors on the delts. Coupled with AAS use, it makes it easy to see why
Steroids are addressed in the video and it's about more than simply their shoulder size. Their shoulder health, range of motion and power are also very desirable.
@@TheSprintProject_ High androgen receptors are not only stimulated by AAS, but also by the natural increase in testosterone and HGH from sprinting
Dude, you need to be pushed up in that algorithm. Your production quality is very very impressive!
Please keep doing what you're doing. Maybe spread out your focus a bit though? Sprint seems like a very niche focus :)
Thank you Janus, the algorithm is kicking in slowly but surely.
I dig this type of content.
Thanks man, got a lot more like this coming.
Hey man, great video! You're essentially halfway-through writing an honest to god research paper on this. :D There's lots to be said about second-order effects of different sports and activities, esp. in relation with the movements they require the participants to do.
From more than a decade of practicing parkour and gymnastics, it's empirically clear to me that when you do body-weight exercising with fast switching between aerobic and anaerobic movement you get tons of second order effects. The same theory you presented for sprinting applies for e.g. a standing jump - especially when you're doing tons of repetitions - you lift your arms up to prepare for the jump (slow, deliberate movement), then let them fall (neutral/non-movement) and then twitch swing them forwards and upwards to assist with the takeoff.
It extends further into climb-ups, vaults, etc.
This is I think the fundamental difference between practicing in a gym with resistance, and practicing full ROM and proprioceptive exercises. With the former, you have laser precision over what you're trying to achieve provided you know what you're supposed to do; with the latter, there's often slower progress with specific things you're trying to achieve, but progress comes in broad strokes, often apparently unrelated to the exercise you're doing. (i.e. who would've guessed that a great exercise for building core and back strength would be doing tons and tons of standing jumps?)
I was also wondering if there is a playlist of the music you're using for these videos somewhere? Really interested in the first track in the video. Thanks!
Yup we could say this Channel is essentially my research paper on sprinting 😅. It's great you are able to draw connections between the parkour movements and sprinting because I think for some people it goes over their head. I can see how a lot of those movements also demand a lot of fast twitch fibers and I agree there's certainly a lot of second order benefits to these full body, high coordination movements. No playlist yet but the first song is called antidote x - van sandano. ;)
Usain Bolt’s Jamaican Physique with his very lean upper body is what breaks world records.
Very cool video bruh. I'm saving it.
Dope. Thank you!
They do work them out a little as well. They do bench press, pushups and sometimes even some isolation exercises. That could contribute a lot to it.
True, some olympic weightlifting is part of their training as well.
I just subscribe to your channel, it's a pretty good one that deserves more subs
Thank you Leon and welcome to the channel!
Awesome vid bro inspire me to see if training this movement will increase my shoulder size
Go for it!
This is interesting. My anecdotal experience is my overhead press is my best lift, but I haven't been an elite sprinter since HS.
Thanks for watching Cole. You competed at an elite level in high school ?
@@TheSprintProject_ I was my state's top sprinter my senior year, but that was approaching 20 years ago. Trying to get back into sprinting, but have been limited by injuries.
Top notch quality!
Thank you!
Good stuff bro.
Thank you Michael
Regardless of if their shoulders are built by sprinting or the weight lifting they do, the range of motion increase and shoulder stability is reason enough to sprint.
Agreed
your channel is amazing
Thank you Sergio!
dig the video I think you are on the right track :)
i thought this video had 4 million views and i then i checked to see 4000. you deserve more !
Hahaha I wish!
You are brilliant
Thank you Richard 🙏
Bro, this video is amazing.
Thank you Sam!
simple answer: We work strengh and power in weight room so we focus more on lower body,but when it comes to upper we do compounds that are bench press and shoulder militery press ,no time for other upper body exersizes .
Great video.
To add, there is a massive shoulder extension requirement to both balance out large pelvic movement in hip flexion and extension and to accelerate the body. Most sprint coaches recognize this. Exercises such as behind the neck press, bent/seated rowing train the strength of the shoulder's to pull back (should extension). I believe the aggressive arm swing to the rear contributes 7-10% of the vertical ground reaction force. In every track and field sprinting program, there is also an insane number of calisthenics/high volume power training done to balance out the high intensity power training -- example includes push ups, medicine ball circuits. IMO, it is the high volume training that conditions the muscular size of the sprinter's shoulders and not the direct sprinting.
Can anybody estimate what the upper body strength of sprinters is? I have Demek Kemp (PB 10,03s) at 157# doing 3 pull ups with 100# additional load (+65%BM or total 257#).
Thank you for sharing Jackson. There’s definitely a lot more to cover on this topic and it could be worthwhile to make a second video in the future. Not sure if the strength of their upper body is well documented but I have seen videos of Asafa Powell and Cristian Coleman squatting 300+ pounds no problem.
@@TheSprintProject_ There's a video of Asafa doing reps of bench press with 275lbs (or he claims). Nonetheless, it looks easy!
2:49 dude is a real life anime character lol
haha
great job bro
Thank you Mr. President
Brilliant video
Thank you!
Great vid my g
Thanks man
Thanks man
I bet this channel is gonna blow up
If all goes well, this comment will age well.
It’s just physical balance and angular momentum. Their legs creates so much power that they would twist if they doesn’t have strong arms moving on the opposite way. In example everyone that has run 400 m knows that in the last meters your arms movement is key to maintain the pace and aid your legs.
Agreed
You are doing the lord's work bro, thank you
Thank you Kenny
come to think of it. After about 3 weeks of track practice my shoulders are very lean looking, while i'm in a long bulk phase too. I have striations in only my inner chest and my shoulders as of now. but they were always there because I played football, but they haven't been this defined
Cool observation. It's probably going to get even better throughout the weeks of your training, especially as you get leaner.
Back in highschool we use to do a push ups couple days a week as a part of our track training program. That's y sprinters has well developed shoulders. Leg's and feet coordinate so u gotta have strong shoulders to drive out the staring blocks
It's a combination of many things, direct and indirect training like you mentioned.
Great topic, always thought about that. #keepitup
Thank you Mario!
Your Channel need way more followers :)
We getting there ;)
So as a highschool track athlete who is skinny but has ripped shoulders I got them that way by holding plank position but instead of it being an ab workout u move your body weight forward to where u feel it in your shoulders more than abs. This gets that sectioning holding a start position for a long time
was this an exercise your track team had you guys do?
This makes perfect sense. It's something I've thought about as well for some time.
Awesome, do you sprint as well?
@@TheSprintProject_ I have before and I started watching your videos a few days ago because I want to get right back at it! I find your information very helpful!
@@user-zc9mf3ly5r That's awesome, glad you find it helpful!
Olympic level sprinters are the most extreme version of type 2X hyper-fast twitch predominant athletes. Delts express some of the highest androgen receptor concentrations in the body, so they will naturally tend to have big shoulders, part of that genetic package is also being at extremely low body fat percentage naturally and then training so much it's impossible to carry any fat. So they also have excellent definition/separation/striations.
It's from their explosive strength training that utilize the shoulders.
Yup
Shoulders is not Just about the running. We train strongly with dumpbells, natural exercises, overweight exercises. In theses training we focus a lot on chest, shoulders, back, abdomen, and, of course, legs. Muscles that participates most on the mechanics of running. But, basically, we have big shoulders because we consciously work out then.
Thanks for sharing, I'm sure weightlifting and calisthenics is a factor too.
Compelling analysis!
Thank you Halston
hello Would you be so kind and make a video about starting position for both with and without blocks thank you :)
bro the video quality is insane ngl
thank you!
great video thanks for sharing! Most sprint coaches will say
Arm movement dictates your speed, and your legs gotta keep up! ... hence the shoulders ! ha
Thanks for watching!
There is quadrapedic motion which means the feet and hands move at the same speed The angle of arm motion is proportional to stride length .Usain bolt and do the 100 m.in 13 steps!
Right, the arm swings have to counterbalance the force of the legs on every step.
Taking it from the other direction... Why might sprinters want big shoulders? It comes down to coservation of angular momentum. In order to drive their large, powerful legs as fast as possible (rotation at/below the hips) an equal impulse must be applied in the opposite direction (by the arms) above the hips in order to move forward as fast as possible. Momentum is mass times velocity. If your legs weigh too much more than your arms, your arms will have to compensate with over rotation to get enough speed to cancel out the rotational impulse from your legs, which results in a loss of speed and energy
That was well written! Thanks for watching and for adding your input.
Yes finally someone that has the guts to think on their own and use the brains that God gave them ! You make complete sense. The more I learn about sprinting the more motivated I get. Thanks so much.
It’s an increíble way to train I feel the same, thanks for watching!
Me along with some of my friends are 13 and have very well developed physiques thanks to sprinting
Awesome
Plz make a video on ankle tendon stiffness for spees
I got that planned.
Back when I was lean my shoulders looked massive and had striations and now I have slightly higher bf% and my shoulders are much much bigger but don’t look that much bigger
yes low body fat makes a huge difference
I had run 5k every other day on my treadmill during the first lockdown, and when the lockdown eased up, I was able to go to this track
it was so weird running on real ground, but I was excited to do max speed sprints
my shoulders were more sore than my legs, and so were my traps
granted, my form isn't exactly perfect but I was still confused
sprints are very explosive, and a full body motion
Yes treadmill is very different from running on the ground, glad it's warm here in NYC so its sprints at the track all summer for me.
IMO, Sprinters shoulders get big because they are contracted at peak extension and stay active through the whole range of motion. conctracting a lengthened muscle gives a very good stimuli for growth. That is, if you have enough flexibility and healthy joints to do it safe.
Well said
When i ran my shoulders were a limiting factor for a long time. I ran 5k amd 2 mile. I got over it quickly. Swinging arms make shoulders go ouch then go big
yeah ,i agree mostly with this
Yessir
Some believe sprinters get faster by increasing Mass Specific Force. This increases stride length, stride cadence & also reduces ground contact time.
This is can be achieved by utilising deadlifts & squats. However, to optimise the increase in MSF, the body's core needs to be strengthened and the upper body stabiliser is the shoulder/arm which also needs strengthening.
Glad you agree, apart from the elite level it seems like the shoulders are typically underrated when it comes to developing a faster sprinter.
You are right
Yessir
@TSP .. Did you use to sprint .. I need help learning the marks on a track .. how do you find the 20m marks as well ..
Definitely a sub ;)
Welcome to the Channel ;)