On a scale of 1 to NASCAR they’re not very exciting. They’re not exciting to perform, much less write about. You think I want to sit here and write about push-ups?
I can think of a litany of things I’d rather write about:
Standing in line at the Post Office.
Rugs.
Buying socks.
Attending another kid’s clarinet recital.
Alas, given the pickle we’re all in at the moment (everyone’s training at home with access to minimal equipment) and the tsunami of push-up tutorials and variations making my eyes bleed on social media I felt it prudent to add my quick two-cents on the topic.
As much as I may bellyache on the push-up I’m actually a huge fan.
There’s a bevy of benefits.
They’re one of the more user-friendly exercises out there, require no equipment other than your body, can be easily progressed or regressed depending on the needs and ability level of the person performing them, are gluten free, and, maybe most important of all, have a superb carry-over to both everyday and athletic pursuits.
I’ve been coaching people for 18+ years and I have yet to come across a client/athlete who’s improved their efficacy in performing a push-up and not seeing a noticeable improvement in their ability to execute sexier lifts like squats, deadlifts, you pick.
A push-up done well improves lumbo-pelvic control (canister position or stacked joints) which then helps with force transference which then helps with…E.V.E.R.Y.T.H.I.N.G.
Poor Torso Position:Lower back arching, anterior pelvic tilt (porn star). Thanks to the folks at Mark Fisher Fitness for the porn star analogy.
But this isn’t even the main mistake I want to point out.
Everyone points this one out and I am wowing no one here.
Here’s the One I Wanted to Point Out
Performing them with pants on.
Why?
What’s the benefit of wearing pants?
Tell me.
TELL ME!!
Okay, the REAL Thing I Wanted to Point Out
Another bonafide benefit of the push-up is it’s proclivity to bolster one’s overall shoulder health.
Sometimes (but really almost always) whenever someone comes to CORE to work with me in person due to a shoulder that hates them, I’ll watch him or her perform a push-up and I’ll inevitably see this:
Other than the obligatory game of connect the dots you could play with the “beauty” marks on my back, what do you see?
SPOILER: Two shoulder blades that are glued together.
THIS is the mistake I see most people make. The (in)ability of the shoulder blades to upwardly rotate and move around the ribcage.
The shoulder blades are meant to move. This cementing effect can spell trouble:
Overactive rhomboids, which feeds into scapular downward rotation syndrome.
Ligaments of anterior shoulder capsule become lax and are more prone to injury.
A part of my soul dies.
Instead, what I prefer to see is something like this:
(Kudos to my wife for the Stanley Kubrick’esq camera work).
The subtle “plus,” or protraction (pushing fully away) at the top of the push-up is MONEY for Serratus Anterior activation which then helps nudge the scapula into upward rotation (as well as abduction).
The result is a proper push-up and most likely a pair of shoulders that will feel infinitely better.
If I had to choose a Mt. Rushmore of people who are badass at push-ups it would go:
Rocky
He-Man
T-1000
Meghan Callaway
Just like her previous product – The Ultimate Pull-Up Program – Meghan leaves no stone unturned with regards to innovative ways to train the push-up.
Whether you’re a newbie or seasoned pro you will be challenged by this program. And, if you’re a fitness professional you’ll pick up a ton of ideas when it comes to programming.
It’s on sale this week at $50 off the regular price…HERE.
For an amuse bouche of some of the variations Meghan covers in her program check out her guest post below.
5 Advanced Push-Up Variations You Might Not Have Tried
Push-ups are one of my favorite exercises.
Not just bodyweight exercises.
ALL exercises.
Push-ups are versatile and effective, and are certainly not boring. Push-ups require no equipment, so they can be done anywhere, anytime.
In our current world where most people are working out from home, push-ups and minimal equipment exercises are the perfect solution! Once you have mastered the fundamentals the sky is truly the limit, and there are countless advanced, innovative and fun push-up variations you can sink your teeth into.
Here are 5 advanced push-ups you might not have tried.
#1) Russian Push-Ups
This totally badass push-up variation absolutely torches the triceps, and requires a lot of lumbo-pelvic stability.
Coaching Tips:
Get into a plank position from your hands and feet.
Position your hands so they are slightly closer together than during regular push-ups. In the bottom position, your elbows and upper arms should remain tight to your sides.
At the top of the push-up, your shoulders, elbows and wrists should be in a relatively stacked position.
Your weight should be evenly distributed throughout your full hand and fingers, not just at the base of your hands/wrists. Pretend you are trying to spread your full hands and fingers to the floor.
Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and squeeze your glutes.
Lightly press your tongue against the roof of your mouth (behind your upper front teeth). This subtle trick can make keeping your head and neck from collapsing much easier.
Descend into the push-up and retract your shoulder blades. Think about lightly drawing your shoulder blades together and towards your spine as you are performing the eccentric component, but do not overdo this movement.
Once your upper arms are approximately parallel (or slightly closer) to the floor, press your body backwards and touch your forearms to the floor. Your feet should glide along the floor during this component.
Then pull your body forward and perform the reverse movements so your elbows are directly over your wrists and forearms are in a vertical position. Then press back up to the starting position. As you are performing these movements, do not sink into your shoulders, and do not allow your body to collapse towards the floor.
When you are pressing your body away from the floor and are returning to the top position, protract your shoulder blades. Think about spreading your shoulder blades apart and moving them away from your spine and around your ribcage.
Do not keep them pinned.
For the duration of the exercise, your body should remain in a straight line from the top/back of your head to heels.
In terms of breathing, do what works and feels best for you.
#2) Archer Push-Ups
This advanced push-up is a great progression if you have the goal of being able to do one arm push-ups. While one arm is performing the majority of the work, the other arm is providing some assistance.
Coaching Tips:
Get into a plank position from your hands and feet.
Position your hands so they are significantly wider than shoulder width apart.
On the side that is going to be doing the push-up, your weight should be evenly distributed throughout your full hand and fingers, not just at the base of your hand/wrist. Pretend you are trying to spread your full hand and fingers to the floor.
Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and squeeze your glutes.
Lightly press your tongue against the roof of your mouth (behind your upper front teeth). This subtle trick can make keeping your head and neck from collapsing much easier.
Descend into the push-up by bending one elbow as you would during regular push-ups, and straightening the other elbow
On the side that is performing the push-up, think about lightly drawing your shoulder blade towards your spine as you are performing the eccentric component, but do not overdo this movement.
In the bottom position, your elbow on the side that is performing the push-up should be positioned over your wrist, and forearm in a vertical position. Do not allow your elbow to flare out.
Your other elbow should be fully extended (but not hyperextended).
On the side that is performing the push-up, once your upper arm is approximately parallel (or slightly closer) to the floor, press up and return to the starting position.
On the side that is performing the push-up, when you are pressing your body away from the floor and are returning to the top position, protract your shoulder blade. Think about moving your shoulder blade away from your spine and around your ribcage. Do not keep it pinned.
Exhale after you have pressed away from the floor and as your body is returning to the top position of the push-up.
For the duration of the exercise, your body should remain in a straight line from the top/back of your head to heels.
#3) Longer Lever Push-Ups With Feet Elevated
This advanced push-up really isolates the triceps, and requires a lot of lumbo-pelvic stability. I upped the ante by elevating my feet on a couch.
Coaching Tips:
Get into a plank position from your hands and feet, and elevate your feet against a wall or couch.
Unlike during regular push-ups (or even triceps push-ups), position your hands so they are very close together, and so the fingertips of your thumbs and second fingers in both hands are touching, and form a triangle.
At the top of the push-up, your hands should be significantly ahead of your shoulders, and your elbows should be fully extended.
Your weight should be evenly distributed throughout your full hands and fingers, not just at the base of your hands/wrists. Pretend you are trying to spread your full hands and fingers to the floor.
Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and squeeze your glutes.
Lightly press your tongue against the roof of your mouth (behind your upper front teeth). This subtle trick can make keeping your head and neck from collapsing much easier.
Descend into the push-up by bending your elbows, and fully touch both forearms to the floor. In the bottom position, do not allow your elbows to flare out.
Once your forearms are completely on the floor, use your triceps to press up and return to the starting position.
Exhale after you have pressed away from the floor and as your body is returning to the top position of the push-up.
For the duration of the exercise, your body should remain in a straight line from the top/back of your head to heels.
#4) Negative 1.5 Rep Push-Ups + Band Resistance
Coaching Tips:
Place a resistance band under your hands, and so it is resting just below your shoulder blade area. Make sure that the band does not interfere with the movement of your shoulder blades.
Choose a resistance that allows you to use proper form at all times.
Get into a plank position from your hands and feet. Position your hands so they are shoulder width apart or slightly wider.
At the top of the push-up, your shoulders, elbows and wrists should be in a relatively stacked position.
Your weight should be evenly distributed throughout your full hand and fingers, not just at the base of your hands/wrists. Pretend you are trying to spread your full hands and fingers to the floor.
Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and squeeze your glutes.
Lightly press your tongue against the roof of your mouth (behind your upper front teeth). This subtle trick can make keeping your head and neck from collapsing much easier.
Descend into the push-up and retract your shoulder blades. Think about lightly drawing your shoulder blades together and towards your spine as you are performing the eccentric component, but do not overdo this movement.
Aim to lower yourself down in 3-5 seconds. Once you reach the bottom position of the push-up, press halfway up, then return to the bottom position, and then finally press up to the top/starting position. This is one rep.
In the bottom position, do not allow your elbows to flare out.
When you are pressing your body away from the floor and are returning to the top position, protract your shoulder blades. Think about spreading your shoulder blades apart and moving them away from your spine and around your ribcage. Do not keep them pinned.
For the duration of the exercise, your body should remain in a straight line from the top/back of your head to heels.
#5) Single Arm Push-Up Iso Hold + Band Resisted Towel Slides
This exercise is SO much tougher than it looks, and requires a lot of lumbo-pelvic stability, and shoulder/scapular stability. If you don’t believe me, give this a try ;).
Coaching Tips:
Place a resistance band around your wrists, and place one hand on a towel.
Position your hands so they are shoulder width apart or slightly wider, and get into the bottom position of a push-up. Tuck your chin, and keep your neck in a neutral position.
Your elbows should be positioned over your wrists, and forearms in a vertical position. Do not allow your elbows to flare out.
On the planted side, your weight should be evenly distributed throughout your full hand and fingers, not just at the base of your hand/wrist. Pretend you are trying to spread your full hand and fingers to the floor.
Lightly press your tongue against the roof of your mouth (behind your upper front teeth). This subtle trick can make keeping your head and neck from collapsing much easier.
While holding in a single arm push-up position, perform a slide out with the other side. Go to a range where you are able to maintain proper form.
For the duration of the exercise, your body should remain in a straight line from the top/back of your head to heels.
For the duration of the exercise, keep your core muscles braced (360 degree brace), and squeeze your glutes.
In terms of breathing, do what works and feels best for you.
Schools in Massachusetts have been officially closed for the remainder of the school year; day cares until at least June 29th.
While we’ve loved spending more time with our little guy the past five weeks, the realization that we’re not even half way through yet was like a brick to the face while getting kicked in the dick.
I know I am preaching to the choir and I know many people out there have it worse than we do, but damn…
…it was a morale suck to say the least.
We’re actually seriously considering packing our car and making the 24+ hour drive down to Florida. The prospect of having access to a yard, swimming pool, and a grandma for a few weeks sounds enticing.
At this point a thousand hang nails sounds enticing.
We’re 50/50 on whether we’re actually going to do it.
You’ll find out next week…;o)
SOCIAL MEDIA SHENANIGANS
Twitter
Finally was able to touch base with my man @VernonGriffith4 yesterday via phone.
I’ve been following him for awhile & love his content and attitude and way of coaching.
He’s also pretty inventive. Here’s an example of something I picked up from him.
“Finally a shoulder course that’s not designed for pitchers.”
Sarah’s previous course – Postpartum Corrective Exercise Specialist – is the best continuing education course I have ever taken, and my eyes bulged when I saw she had released a new course (at $100 off the regular price no less).
This course is for trainers/coaches who work with moms (which is all of you).
Example: placing a kettlebell somewhere in your house where you know you’ll walk past it several times a day, and when you do, performing a few reps of swings, squats, or presses.
Many more potent examples in this article via the peeps at Precision Nutrition.
I know it’s expected of me to be this beacon of inspiration and to regale everyone with a bunch of “you can do it’isms” designed to motivate the masses into doing something (anything![footnote]Except burpees[/footnote]) to stay active during this time of malaise and sucktitude, and it’s n0t lost on me that what I am about to admit will come across as a bit uncouth given what I do for a living.
But…
…working out is the last thing on my mind of late.
“But Tony,” some will say, “You’re a fitness professional. How dare you tell people not to workout, and to not only that…
…have the audacity to insinuate that it’s okay.”
Fuck it.
I’m not fishing for likes or accolades on an Instagram post.
I’ve seen a rash of posts and feigned bravado online that goes something like this:
“If you don’t come out of this quarantine with a new skill or in better shape…you never lacked time, you lacked discipline.”
– Signed, someone with no kids at home (kidding, but not really)
Listen, I am not going to get into the philosophical and psychological vortex surrounding the numerous nuances this statement brings to the forefront. Context matters and I certainly understand it’s not meant to be a blanket statement meant for everyone under every circumstance.
That being said, I know many people out there are pressuring themselves into thinking they have to use this time to pick up a new language, learn to play an instrument, finally beat Mike Tyson in Punch-Out, and too…
…believing that they have to be working out.
It’s not true, and invariably is a story you’re putting into your own head.
Similar to other good friends of mine (Dean Somerset & Heather Husmer) – who are also fitness professionals and have shared the same mindset – it’s not for lack of access to equipment.
My training studio is a mile from my apartment and I can mosey on over there any time I want to blast some Wu-Tang and toss some iron around.
It’s just my workouts haven’t been a priority. My mind is elsewhere:
Writing programs and organizing virtual sessions for clients.
I’ve got a toddler at home.
Putting off my gym expansion and signing a new lease.
I’ve got a toddler at home.
Figuring out the logistics of how my business will pivot when all of this is said and done.
I’ve got a toddler at home.
Figuring out the logistics of applying for the PPP Loan.
Realizing I’d rather jump into a shark’s mouth than deal with that bucket of shit sauce.
Did I mention I’ve got a toddler at home?[footnote]I’ve got a toddler at home.[/footnote]
All of this to say:
“Feel your feelings.”
Speaking for myself, I’ve run the gamut of feelings the past 4-5 weeks: confusion, anxiety, fear, anger, sadness, contempt, acceptance, carbs, you name it.
It’s okay to feel your feelings.
I’d just be reticent to say guilt should be one of them. Go at your own pace. You’ll be ready when you’re ready. One approach I’d highly advocate is something I’m doing myself: The “what do I feel like doing today?” approach.
5×5 squats?
Working up to a heavy triple on deadlifts and then starting Season 3 of Ozark?
Biceps?
Do whatever it is that will fill your training love tank.
Just don’t pressure yourself into the illusion of productivity thinking you have to be working out (or finally writing that sick space pirate anime screenplay) during this time.
We all deal with stress differently.
The deadlift platform or squat rack aren’t going anywhere.
Today marks a full month that we’ve been quarantined here in Boston. And it’s looking as if it’s going to be more of the same for yet another month.
I’d like to sit here and say I’ve used my “bonus” time to pick up a second language, read War and Peace, or, I don’t know, organize my entire DVD/Blu-Ray collection autobiographically.
What does that even look like?
Well, for instance, if I wanted to watch the movie, say, Go…
…I’d have to remember I put that in the Spring 1999 (but saw in the theater alone) section.
Moreover, if I wanted to watch Notting Hill I’d have to remember that’s also Spring 1999, but in the Took a Friend to the Movies Who Happened to be the Opposite Sex (but Wanted Her to Be More Than a Friend, but She Stayed a Friend) section.[footnote]Weirdly, this section is stacked.[/footnote]
Alas, none of that has taken place.
Most of my time has been spent having lightsaber battles with my 3-year old and eating an embarrassing amount of cheese.
I’ve also been CRUSHING Ozark on Netflix.
My wife, Lisa, had watched the previous two seasons without me and I never caught up. Season three was released a few weeks ago and she said she’d re-watch the first two seasons so we could watch the most recent one together.
Season 1 = Insanely good. What a treat to watch a well-written show that takes pride in character development and pacing.
Season 2 = I’m only half way through and it’s still really, really good.
Season 3 = NO SPOILERS.
Something else to check out (if you haven’t already) is Questlove’s 7+ hour tribute to Q-Tip and A Tribe Called Quest that he posted on his YouTube channel last weekend. I’ve been listening to it non-stop this entire week.
I love the intermittent breaks he takes throughout to give us a history/music lesson. There’s a point where he takes 5-10 minutes to discuss a rare sample that producer J-Dilla (RIP) used to produce Tip’s hit Breath & Stop, finds it, and then fucking shows how Dilla incorporated it into the song.
It’s so sick.
Part I
https://www.youtube.com/watch?v=bZiM9WG5Prg
Part II
Social Media Shenanigans
Twitter
I am a simple coach who prefers writing simple programs.
I am not creative in the least when it comes to writing at home programs.
If you’re craving for a podcast recommendation I can’t say enough good things about my good friend and former business partner, Pete Dupuis’s, latest venture.
It highlights “unconventional” entrepreneurs who have taken alternative paths to their success.
Pete’s an engaging interviewer and the stories told are fascinating.
(waiting for him to interview me so I can talk about my biceps for 60 minutes).
I can’t believe we still have to have this “debate” in 2020.
While it’s not nearly as prevalent of a thought process as a decade or two ago, there are still people out there under the impression that lifting appreciable weight – and therefore, by extension, squatting – will result in big, bulky, and stiff muscles.
Merely looking at a barbell will make you tighter than a crowbar.
I don’t even think that makes sense, but whatever…you get the idea.
The same people who fall prey to this mind-trap are the ones who likely still believe lactate acid causes muscle soreness, creatine is a steroid, starvation mode exists, and that Tom Selleck doesn’t have the sexiest and manliest mustache of all-time.
I could opine judiciously on why I feel the argument that lifting heavy/squatting makes you tight is a tepid and weak one at best, but I’m not going to because 1) this is blog post and 2) it’s not a dissertation (and my 3-year old is going to wake up from his nap any minute now).
Too, I can respect and appreciate that people are at the mercy of their milieu and can often succumb to the atmosphere, anecdotal experiences, and the echo chambers that feed into their biases.
I get it: You watch one too many Tom Brady documentaries and the idea of touching a barbell (or a tomato) makes you sick to your stomach.
Nevertheless, I do feel it’s a silly stance to take.
“Squatting doesn’t make you tight. Squatting like shit does.”
I’m stuck
Make no mistake: There are many nuances to consider with regards to squat technique and what variation, setup, and execution will be best suited given an individual’s injury history, goals, ability level, genetics, and anthropometry.
I don’t think there’s any ONE best way to execute or coach the squat, and I lose a lot of respect for coaches and trainers who play all hoity-toity and think THEIR way of coaching it is the only way to do so.
Again, and this can’t be reiterated enough:
Injury/health history
Goal(s)
Ability level
Genetics
Favorite He-Man character
Anthropometry/leverages…
…all need to be taken into consideration when coaching up the squat.
The internet likes to argue semantics on bar position, hand position, depth, stance, what day of the week it is, barometric pressure, and a myriad of other things that may or may not matter when it comes to enhancing squat technique and performance.
For me, so long as the feet, ankles, knees, and hips are appropriately positioned and loaded (using all the info above as guidance), “neutral” spine is maintained, and we’re doing all we can to prevent any destroying back of pants…
…we’re (probably) accomplishing some good things.
Moreover, if you think about what’s required to pull off a decent looking squat:
Active ankle dorsiflexion, knee and hip flexion.
Active femoral abduction (opening the hips).
Maintenance of “neutral” spine.[footnote]Dr. Quinn Henoch of Juggernaut Training defines neutral spine as “In normal resting posture, the spinal curves present with a natural lordosis in the lumbar spine, kyphosis of the thoracic spine, and lordosis of the cervical spine. These natural curves help to distribute compressive loads.[/footnote]
We could make the case that everything listed above is a splendid way to “offset” sitting at a desk all day, particularly when you consider a loaded squat will nudge or force people to adopt a little more thoracic extension, which is rarely a bad idea for that population.
By contrast, squatting (and by proxy, lifting appreciable weight) correctly can be viewed as the opposite of making someone tight.
NOTE: For some more insights on how I address squat technique check THIS and THIS and THIS out. Oh, and if your favorite He-Man character isn’t He-Man you need to check yourself before you wreck yourself.[footnote]If it’s Moss Man we can’t be friends.[/footnote]
The fitness industry, though, in an admittedly personal and biased take, is really hurting.
The bulk of businesses across the health & fitness community have been forced to shut down for a seemingly indeterminate amount of time as the COVID-19 pandemic runs its course and disrupts everything.[footnote]It still hasn’t disrupted me enough to watch Tiger King. I’m not doing it. You listening Netflix?? I DON’T CARE HOW MANY TIMES YOU PARADE THE ICON ON MY “RECOMMENDED LIST” I’M NOT DOING IT.
*Jumps through pane glass window*[/footnote]
I felt it prudent to share this splendid initiative courtesy of LiveMomentous.com designed to help small businesses in the fitness industry generate much needed revenue/income to help offset expenses and overhead during this difficult time.
#SupportYourSweat
#SupportYourSweat
How It Works
Whether you’re a trainer, a small gym owner, run a yoga/pilates studio, operate a bike shop, or train Kumite fighters (hey, I’m sure they still exists) there’s no question you’ve been grossly affected by this public health crisis; or know someone who has.
The #SupportYourSweat initiative was created to get funds into the hands of these businesses now, even while they are closed and struggling.
The website will promote and facilitate the buying and selling of “Sweat Bonds” for small businesses in the health and fitness industry. Sweat Bonds are discounted services to be redeemed in the future, once your business is allowed to operate again.
Apply to the program HERE by simply filling out a five minute form.
Many of you reading are small business owners yourself and/or have friends and colleagues in the industry. This initiative will only succeed if the message is spread and businesses apply.
Moreover, many of you reading are members and patrons of small businesses/gyms in your area and would love to support them in some way.
This is how you can do it.
If you know of people within the fitness industry who can benefit from this, please share this program with them!
It’s been a few weeks since I’ve done the last Stuff to Read While You’re Pretending to Work, and I figured given the current pickle we’re all in I’d keep it real by naming this iteration something different.
What’s an “underrated” movie you think is the shit that many people never heard of but should watch immediately?
My pick:
Wind River – stars Jeremy Renner & Elizabeth Olsen, and directed by Taylor Sheridan (who also wrote Sicario & Hell or High Water….also two SUPERB movies).
Leigh chimes in with some much needed “therapy” and a nice collection of resources to point people towards to keep them sane during this weird, weird time.
The Future of Fitness Podcast: Vulnerability in Crisis…and Cat Memes
I had the pleasure of being invited back onto The Future of Fitness Podcast recently with my good friend Eric Malzone. If there’s ever a time to sit down, take a breath, and really talk about your feelings…it’s now.
There’s no sugarcoating anything.
Stuff sucks.
At this point I want nothing more than to tell 2020 to just go stfuuuuuuu.
Like many other fitness professionals out there I’m at a loss as to what to say and what to expect. I’m trying to figure things out as I go too.
Like:
Should I purchase the Pro or Business plan on Zoom?
How can I best serve my clients?
What can I expect once things turn back to normal? What will “normal” even be or consist of? What percentage of clients will come back to the gym?
How hard am I going to have to resist tossing my face into an ax over (gym) lease and rent negotiations?
Will my wife ever see me NOT wear gray sweatpants again?
I don’t know a lot, but what I do know is that it’s okay to feel our feelings during this weird, weird time. I don’t know about you, but I feel pretty damn vulnerable of late and I discuss it during my chat with Eric.
Give it a listen below.
Or check it out on The Future of Fitness website – HERE.
In fact, you can purchase that OR the combo pack (includes both version 1.0 & 2.0) for a hefty discount in addition to taking advantage of a payment plan option.
Other benefits:
Continuing Education credits.
Instant digital access.
30 day money back guarantee (you will learn something that’ll improve your coaching skills and business).
Comes with a 5×7 autographed copy of Tony’s pecs (limited time offer).
Anyone who’s been lifting weights for a significant amount of time will, at some point or another, have a shoulder (or two) that isn’t too pleased with them.
Sometimes it’s a niggle —> you know, something that doesn’t feel good but also isn’t something that’s going to derail your workout plans.,
Sometimes it’s a lot more than a niggle —> but you’re an idiot and proceed to max effort bench press anyway; you idiot.
Needless to say, niggles happen – to varying degrees. Here are a few short-n-sweet preventative measures you can implement TODAY to keep your shoulders from hating you.
1. You Can Never Do Enough Rows
A simple audit of one’s program often gives a lot of insight.
It’s no surprise that the bulk of people who come to me with cranky shoulders tend to have a programming issue. Meaning, they perform a lot more pressing compared to pulling movements.
In other words: People like to train the muscles they can see in the mirror.
This can lead to an infatuation of sorts with pressing movements.
I find it rarely ever hurts to add more ROWING variations into everyone’s programs. A one-to-one (pull:push) ratio is a nice starting point. However, a 2:1 or even 3:1 (pull:push) ratio is often what’s needed.
We need to take an UNBALANCED approach to “balance” things.
In other words: More rowing variations.
Sometimes it’ll be something heavy – Seal Rows, Bent Over Rows, DB Rows, Seated Rows, Chest Supported Rows.
Sometimes it’ll be something medium – TRX Rows, Face Pulls
NOTE: This isn’t to imply that the exercises listed after “heavy” can only be done heavy and that the ones listed after “medium” can’t be performed with more challenging loads. Rather it’s just to point out that those exercises tend to be better suited for those type of loading parameters.
And sometimes it’ll be an exercise that is better suited for “lighter” loads.
Like this:
Split Stance 1-Arm Band Row
2. Reaching = MONEY for Shoulder Health
I wrote about this in detail a few weeks ago in THIS article, but you probably didn’t read it because I titled it something lame:
“Exercises You Should Be Doing: This Is One That Will Make Your Shoulders Feel Better”
See? Lame.
What I should have done is title it something like:
“101 Bicep Variations That’ll Make More People Swipe Right on Your Tinder Profile.”
And then I would have LOL’d because you would have been expecting an article on how to build swole biceps and what you would have really have clicked on is an article about the Serratus and the benefits of reaching for shoulder health.
Inspired by my good friend and Baltimore based personal trainer, Sivan Fagan, this is a SUPERB movement prep series to get your shoulders primed and ready to handle some subsequent big boy (or girl) weights.
Or if you just want a good ol’ fashioned shoulder pump.
All good.
4. The Arm Bar
Outside of sounding like an 80’s WWF finishing move, this is easily one of the most under-rated exercises for shoulder health out there.
I like to use this one as an extended warm-up for those clients with a history of shoulder issues because it hits a few major big rocks:
Grip (irradiation = more rotator cuff activation).
Trains the rotator cuff in a more “functional” manner (keeping humeral head centered in glenoid fossa).
Scapular stability (I actually like adding a reach/protraction at the top to help train scapular motion AROUND THE RIBCAGE)
Thoracic mobility (namely extension; great for those stuck in front of a computer for hours on end).
Julian is LOCKED IN to Spiderverse over there in the corner.
5. Following a Ketogenic Diet
The fuck outta here with that nonsense.
6. Bottoms-Up Carry Variations
I love bottoms-up carries because they’re a supreme way to train the shoulders in a more “functional” manner with minimal load.
There aren’t many exercises more humbling than this.
