Pardon the visual, but I’m recovering from the epic nerd-boner I got this morning after watching the final trailer for Captain America: Civil War.
How nuts/amazing/OMGSHUTUPANDTAKEMYMONEY was that?
May 6th can’t come soon enough. Much to my wife’s chagrin, you know I’m going to be one of those guys who wants to show up at the IMAX theater three hours early so I can nerd out with other nerds and show off my sweet new Captain A t-shirt (which, not coincidentally, makes me pecs look ultra pecy).
A few things before we get to this week’s list:
1) In case you missed it earlier this week, I announced a new apparel line. Relax, I’m not going all Kanye West and charging $125 for a plain t-shirt.
Nothing fancy. Just some t-shirts, hoodies, and sweatpants (tanks coming soon1) that have my logo on them; including a special edition “Because Heavy Things Won’t Lift Themselves” version.
Not that I’m biased or anything, but I think they’re pretty baller.
2) There’s only a few days left to take advantage of the EARLY BIRD special for mine an Dean Somerset’s Complete Hip & Shoulder Workshop at Vigor Ground Fitness and Performance in Seattle, WA this April. Go HERE for more details.
3) Also, I’ll be at Warhorse Barbell in Philadelphia, PA on Saturday, April 24th for a 1-day workshop titled The Shoulder: From Assessment to Badass. For more details go HERE.
Subconsciously I’ve been using this cue myself for years…but never really realized 1) that I was doing it and 2) why it’s so essential for deadlift performance.
After reading this I had a few my clients use this cue last night and it worked like magic. Very cool.
My wife made a cameo appearance on the Nia Shanks Podcast to discuss the importance of mindset and strength training…especially with regards to women.
The key point: we need to stop “should’ing all over ourselves.”
If this is a topic you’re interested in, Lisa and Artemis Scantalides will be down in the Baltimore, MD area next month at Dauntless Fitness and Health putting on their I Am Not Afraid to Lift: Power of Mindset Edition workshop.
What do fishing lures, Facebook, and encouraging “disruptive” behavior have to do with building your brand? This was an excellent and informative read.
When most people – at least within fitness circles – think of “glutes,” they envision bikini models/figure competitors up on stage or people with 400+ lb hip thrust with the ability to crack a walnut/crush a Volvo between their cheeks, in what’s known as the 21st century’s version of “coolest bar trick ever.”
And well, I can’t disagree with either of those examples.
I mean…..GLUTES!
A more poignant and mature fitness professional, however, will note that, the glutes – or gluteal complex (glute maximus, medius, and minimus) – are a major player in a multitude of strength & conditioning (in addition to general health & well-being) facets.
Having strong glutes allows athletes to lift more weight, jump higher, and run faster. While not always the case and a true indicator of athletic prowess, using the eyeball test and comparing athlete A (who has a big ass) and athlete B (who looks as if (s)he has a 2×4 stuck to their rear-end), I’m going to put my money on athlete A.
The glutes also serve a major role in helping to “bullet proof” the body. Athlete or not, many people complain of chronic lower back pain due to “glute amnesia.”
Get those bad-boys strong(er) and firing more efficiently, reduce the likelihood of faulty compensations, and good things tend to always happen.
Exhibit A: Kellie Davis, co-author of Strong Curves, rocking some solid hip thrusts.
Exhibit B: this sexy firefighter rescuing a helpless kitten from a tree.
That said, we can’t always “muscle” our way to strong, efficient glutes. Sometimes we need to implement lower-level, “corrective” type movements in order to appropriately “access” them.
Note to Self: lets tone it down on the quotations marks, mmm-kay.
Modified Side-Lying Hip Abduction With Leg Slide
Who Did I Steal it From?: Chicago based chiropractic physician and strength coach, Dr. Evan Osar.
What Does it Do?: The objective here is to not to say we’re strengthening the glute medius. We’re not, really.
Most people don’t have a weak glute medius. And frankly, doing an endless array of hip abduction or side lying clam variations isn’t going to be the answer. Sure, some people may need to regress things to include a healthy dose of motor control exercises, but at the end of the day, if you want to “strengthen” a muscle, you need to, you know, do traditional strength-building exercises.
That being said, the intent here is to help people access their glute medius as part of the gluteal complex, to increase the brain’s and nervous system’s awareness of that muscle, and to recruit it once we get people into the upright/standing position and lifting heavy things.
Key Coaching Cues:
We get hip extension, abduction, and lengthening of the anterior hip complex.
Entire backside is flush against the wall.
Shoulders/hips are stacked on top of one another.
Elbow at 90 degrees, knees at 45 degrees. Also, it’s a good idea to place a yoga block or towel between knees to encourage a more neutral pelvic position.
Start by pushing the bottom knee gently into the floor.
Elevate top foot and then push your heel into the wall, engaging glute max.
Slowly straighten leg until fully extended, making sure to keep heel in contact with wall the entire time. Toes will point forward/come off wall when leg is straight.
Return back to starting position, and repeat 6-8 repetitions/side for 2-3 sets.
THAT’S what it feels like to turn your entire gluteal complex on.
You could say I like to write about deadlifts. Well that, and zombies. Or zombies fighting ninjas. Or how adorable my cat is, which has nothing to do with zombies.
In my latest article that went up on T-Nation today, I break down 13 quick-n-dirty tips that many people can incorporate TODAY and see immediate improvement in their lift.
If you were to tell me ten (0r even five) years ago that I’d see my name plastered on a t-shirt as some sort of “brand,” I would have laughed at you.
“Yeah, right” I would have said back then. “What’s next, lightsabers are real? Donald Trump will be considered a viable presidential candidate?”
And here were are, in 2016, my name is plastered on a t-shirt and Donald Trump is considered a viable presidential candidate.3
Special Edition “Because Heavy Things Won’t Lift Themselves” Tee: Front View
Special Edition “Because Heavy Things Won’t Lift Themselves” Tee: Back View
For those who want to skip the foreplay, you can go HERE to order your fancy schmancy TG apparel.
For those looking to be wined and dined a bit more and seduced with a little word play and backstory, continue reading….
Building a Brand
To be fully transparent: there’s still a small part of me who feels like an impostor, a fitness industry fraud. Who am I to put my name in a t-shirt?
I graduated college in 2002 with a degree in Health Education and was lucky enough to find an internship at a local corporate gym that summer.
For eight weeks I was an intern.
I opened the gym some days, and closed it on others. I worked long hours and felt woefully unprepared the entire time. I remember when I was handed my first “client” and felt like crawling into a corner and hyperventilating into a paper bag.
That internship led to a full-time job, which then led to several simultaneous part-time gigs as a personal trainer in local commercial gyms.
I did that rigmarole for three years.
And then I met some guy named Eric Cressey and we immediately became good friends. I ended up leaving central NY and moved to CT where Eric encouraged me to interview at a gym where he was hired out of grad school.
We worked together for a year and through a series of events decided to move to Boston in the Fall of 2006. It was during this time when I started dabbling in fitness writing. I wasn’t any good then (some may argue I’m no good now), but seeing my first article published on T-Nation was an amazing feeling.4
It wasn’t long after moving to Boston and getting a job at a swanky downtown establishment that an opportunity arose to write a fitness blog for the Boston Herald.
Some of you reading may remember the Step-Up blog. If you do….my sincerest “thank you” for sticking around. I owe you a steak dinner or something.
In the summer of 2007 Eric, myself, and Pete Dupuis opened up Cressey Sports Performance. The rest, as they say, is history.
Since it’s infancy, CSP has grown into one of the most recognizable and respected training facilities in North America (if not the world).
And up until a few months ago, that’s where I happily resided in my little strength and conditioning bubble.
It’s where “the magic happened.”
Yes I was (and am) a co-founder, but as far as the ‘business’ was concerned my main role was to serve as an ambassador for the CSP brand. To help build an army of deadlifting Terminators and 95 MPH baseball throwing assassins.
On the side, however, I was given free-reign to build my own brand underneath the CSP umbrella; to try to make Tony Gentilcore a thing.
I had hoped.
I transitioned my blog on the Boston Herald to my own website and continued to hammer away at building that. The more I wrote, the more I started getting inquires from the likes of T-Nation, Men’s Health, Women’s Health, Men’s Fitness, and various other sites and magazines.
Mind you: this was all happening 5-6 YEARS into my career.
I didn’t start with a brand…..I built one.
I’m now 14 years into my career, and finally feel accomplished enough to have a t-shirt.
It’s a lesson I wish more fitness professionals would understand – particularly those just starting out. Many are more enamored with building a brand before building anything.
I’ve seen some trainers who have been training people for less than six-months writing ebooks on how to train people. Worse still, I’ve witnessed some people act as consultants on how to build a successful fitness business, yet don’t run a business.
Let alone a successful one.
And don’t even get me started on Insta-celebrities:
Then again, I’m not the one with millions of followers. FML.
And Yet I Can’t Help (But Sometimes) Feel Like an Impostor
“Also known as impostor phenomenon or fraud syndrome) is a term coined in 1978 by clinical psychologists Dr. Pauline R. Clance and Suzanne A. Imes referring to high-achieving individuals marked by an inability to internalize their accomplishments and a persistent fear of being exposed as “fraud”.Despite external evidence of their competence, those exhibiting the syndrome remain convinced that they are frauds and do not deserve the success they have achieved.”
I know it’s my own stupid negative self-talk talking, but when people place my name amongst many of the elite coaches in the industry (Mike Boyle, Dan John, Robert dos Remedios, Gray Cook, EC, Mike Robertson, Bret Contreras, Mr. Miyagi, to name a few) I can’t help but revert back to when I was handed my first client back in 2002, and feel woefully ill-prepared and ill-suited to accept such claims.
I mean, these are coaches who I still learn from, who I still feel indebted to for making me better. Who have numerous gyms, products, and speaking tours amongst them.
And now people are inferring I’m on the same level or on par with them? Pfffft, maybe if you gave me a +47 handicap.
Look Tony’s got a t-shirt. That’s cute.
Okay, that’s enough: I know I’m good. I know I’ve helped a lot of people. I feel I’ve done things the right way. I don’t think I’ve made many enemies. And I’ve stayed in my lane.
I’ve written over 1,700 blog posts, countless articles, and have coached innumerable athletes throughout the years. The past few months, since leaving CSP and venturing off on my own, have been equal parts amazing and scary as balls.
I don’t even know what “scary as balls means,” but for the sake of argument lets say it’s somewhere in between Indiana Jones in a snake pit and watching an episode of The Biggest Loser.
As a good friend told me last year:
“There’s a reason who’ve worked so hard to build your own brand the last 10+ years. You’re going to be okay. People want to listen to and support you”
So, Long Story Short: Buy a T-Shirt….;o)
First off: props to Nor East Apparel for their amazing work in getting this t-shirt design made.
I’ll be selling t-shirts directly at the studio, but I’ve also partnered with the site TheLoyalist.com who will be handling both domestic and international orders.
Special Edition: “Because Heavy Things Won’t Lift Themselves” tee,
Hoodie
Sweat pants.
Coming soon: skullies, tank-tops, and I don’t know, stemware, glassware, and fuck it…F-16 fighter jets.
Choose your material: 100% cotton, 50/5o, or Tri-Blend (<– my personal favorite).
Choose color.
Increase your level of awesome by 717%
THANK YOU, everyone, for all your support throughout the years. None of this would be possible without your continued readership.
NOTE: Whether you’re breaking PRs, hanging at home, or out fighting crime, be sure to post pics via social media of you wearing your TG apparel. I’d love to see it!
Earlier this week I reminded my wife that season 4 of House of Cards came out on Netflix on Friday (today), and to say she was a wee bit excited would be an understatement.
On Wednesday she was like, “I can not WAIT for House of Cards weekend.”
That’s more or less going to be our weekend this weekend. Binge watching the shit out of HoC.
I picked out which pair of sweatpants I’m going to wear and Lisa picked out her bottle of wine. Who says romance is dead?
On that note, lets jump into this week’s list of stuff to read.
Quick Reminder: SEATTLE – there are spots still available for mine and Dean Somerset’s Complete Hip and Shoulder Workshop at Vigor Ground & Fitness Performance on April 9-10th. Go HERE for more details.
TODAY (3/4) is the last day to take advantage of the initial sale price (50% off) on Complete Jumps Training by strength coach, and guy I hate because I can’t jump as high as him, Adam Feit
Simply put…
If you are looking for a blueprint for jump training that you can add immediately to your own sports training program to make your athletes more explosive, then I recommend you check out Complete Jumps Training.
No BS and no stupid ankle weights. Just smart, intelligent, well-thought out progressions to make you and your athletes beasts. Go HERE for more info.
Lets be honest: most of you reading either skip it altogether or discreetly brush it to the side as something you know you should be doing, but, you know, don’t.
I’m not here to judge. I do it too.
I don’t feel I need to sit here like an overbearing parent and type out all the reasons why you should be doing a thorough warm-up prior to training. But I will anyways.
A warm-up:
Improves alignment and posture.
Allows for additional and opportune times to address and tackle “problematic areas” such as the thoracic spine (lack of rotation and/or extension), hips (it takes a crowbar to squat past 90 degrees), glutes (you don’t have any), and ankles (the cement blocks we wear for shoes – not to mention high-heels – place us in a constant state of plantar-flexion, thus compromising our ability to dorsiflex).
Helps to increase core temperature and promotes blood flow…which helps improve flexibility/extensibility of muscles.
All that said – and despite many, many, MANY– smart people telling us how important it is…people still tend to skimp on their warm-up.
NOTE: HERE is an article I wrote a few years ago on “The Perfect Warm-Up?” As well as THIS one I wrote for STACK.
This video was part of the article linked to above. I only post it NOW for Eric Cressey’s EPIC video-bomb. Wait for it…..
Long story short: including a warm-up prior to training is a smart use of training time, will help to offset many of the poor sitting (and standing) positions we tend to be stuck in on a daily basis, and it only takes maybe 10 minutes.
DO IT!
The Over-Warm-Up
So now that we’ve established that you’re not going to warm-up, lets discuss the concept of the over warm-up, a term popularized by strength coach and powerlifter Paul Carter.
You’re TOTALLY going to be down for this…so keep reading!
For any uppity strength and conditioning snobs reading this can also, technically, be referred to as Post-Activation Potentiation.
Rather than attempt to define what Post-Activation Potentiation (PAP) is, I’ll defer to Bret Contreras:
“PAP is a phenomena by which muscular performance characteristics are acutely enhanced as a result of their contractile history. The underlying principle surrounding PAP is that heavy loading prior to explosive activity induces a high degree of CNS stimulation which results in greater motor unit recruitment lasting anywhere from five to thirty minutes.”
Traditionally, PAP is performed by utilizing a close to max-effort lift (think: bench press, squat, deadlift, arm wrestling a Terminator) followed suit with an explosive activity with the same “pattern” (think: medicine ball throw, vertical jump, 10-40 yd sprint, high-tailing it to local florist when you forget it’s your anniversary).
To take advantage of the phenomena most strength coaches agree that PAP is best utilized using the “lift something heavy then perform a similar explosive movement after” approach.
NOTE: I’d encourage you to read Bret Contreras’s full article HERE on PAP if you really want to dive into the nitty-gritty stuff.
However, for strength purposes I’ve found using a similar approach useful. Essentially you’ll take your “main” movement of the day – squat, bench press, deadlift – and extend your warm-up/build-up sets so that you work above your intended, scheduled work load.
So, for example, lets say you’re performing squats today and your program calls for 4×4 @ 75% of your 1RM. For the sake of argument lets say your 1RM is 350 lbs.
1) 75% of 350 = 262 lbs (rounded up to 265).
2) A traditional warm-up may look like this:
1×8 @ 40% (140 lb)
1×6 @ 50% (175 lb)
1×5 @ 60% (210 lb)
1×2 @ 70% (245 lb)
4×4@ 75% (265 lb)
3) The OVER warm-up will look like this:
1×8 @ 40% (140 lb)
1×6 @ 50% (175 lb)
1×5 @ 60% (210 lb)
1×2 @ 70% (245 lb)
1-3×1 @ 80-85% (280-300 lb)
4×4@ 75% (265 lb)
So in this case the objective is to hit a weight above or past the intended work sets to “potentiate” the nervous system, and thus (hopefully) making them feel easier/lighter.
The idea is to ENSURE your “over warm-up weight” is one you KNOW you can crush. Meaning, it’s not close to a 1RM and bar speed should still be, well, speedy.
Something else to consider is that this should only be utilized when you’re using sub-maximal weight with your work sets (60-80% of 1RM). DO NOT attempt this when you know you’re working at percentages higher than that.
I mean, you could…it just (probably) won’t end well.
Also, this isn’t something you’re going to want to perform long-term. Maybe use it for a block (3-6 weeks) and then revert to something else.
Today I have an excellent guest post from strength and conditioning coach, jump training specialist, and Director of Sports Performance at Reach Your Potential Training, Inc (www.igotrypt.com), Adam Feit.
Adam’s new resource, Complete Jumps Training, is available starting today. Unlike most traditional jump training programs that tend to focus solely on sagittal plane exercises or worse, utilize ankle weights6, this one actually, you know, helps get people more athletic.
Hybrid Jumping: More Efficient Than Your Prius
Sure, I get it. It’s good for the environment.
Better gas mileage. Minimizing the carbon footprint. Hell, you even get a tax break in most states.
But you’d think they would work on the aesthetics a bit better, no?
All kidding aside, what if I could introduce a new type of hybrid locomotion that would close the gap between where you are and where you want to be?
Possibly even save you time, space and money (without the fear of being made fun of by your friends)?
Would you consider it?
Good.
Because we’re going to explore the latest innovation in jump training for today’s athlete—the hybrid.
When I transitioned from coaching NCAA and NFL athletes to today’s youth, I knew we did not have the resources or the athletes to advance our jump training exercises like we used to.
We actually had real budget restrictions, athletes who had never trained before and limited space. And it got even worse as our business continued to grow and new groups were added.
We were filling the gym but limiting our capacity to move, move often and move well.
So we adapted.
We overcame and attacked the situation at hand and found a way to work around all those roadblocks, specifically when it came to jump training.
Most jump programs focus on some sort of variation of the vertical jump and long jump.
Why? Because they’re easy to coach, touch on both aspects of vertical and horizontal power and allow results to be compared across multiple sporting and coaching organizations.
But was there more to jumping than simply getting up as high as possible or far as possible, especially when it involved athletics? Could jump training be properly programmed and planned out to maximize performance and reduce the risk of future injury?
No question.
After coaching thousands of athletes through jump training, we noticed a few reoccurring themes.
1) Athletes had a difficult time jumping on one leg and landing on the same or the alternate leg.
2) They were stuck moving in the vertical or linear plane, only moving up or out.
3) Coaches did not know how to progress outside the scope of increasing volume or height/distance.
4) There was less and less transfer to actualsport tasks simply because of focusing on double-legged takeoffs and landings.
Years ago, Coach Michael Boyle addressed this very issue and proposed a simplified way of explaining jumps to his coaches and athletes. To minimize confusion amongst his coaches and athletes, he classified jumps as follows:
Jump: a two-legged takeoff with a two-legged landing (e.g., vertical jump)
Hop: a one-legged takeoff with a same one-legged landing (e.g., vertical hop)
Bound: a one-legged takeoff with an alternate one-legged landing (e.g., lateral bound)
However, the more we looked at our own athletes, the more we realized this needed to be expanded. We decided to add a fourth category to the list.
Enter the hybrid.
The hybrid is the combination of any type of jump, hop, or bound with the possible addition of a medicine ball (MB) for upper body power development (e.g., lateral bound to double-legged landing or a hurdle jump to MB punch.)
The hybrid category was a valuable addition to Coach Boyle’s original three categories for three primary reasons:
1) It bridged the gap between the transition of double-leg and single-leg jumping exercises.
With the use of the hybrid, we were able to better prepare for single-leg hops and bounds through the use of single-legged takeoffs with double-legged landings.
No longer were we rushing to do a vertical hop or long hop.
Now, we could slow down our teaching progressions even further to ensure long-term success and appropriately layer sequences within themselves for optimal programming.
Don’t believe us?
Ask your athletes to do a vertical jump (two legs). Then watch them do a vertical hop (one leg).
What do you see?
Dropped chests? Internally rotated hips and valgus knees? Lack of triple extension?
By adding a single-legged takeoff with a double-legged landing (novice) or double-legged takeoff to a single legged-landing (expert), we were able to better prepare our athletes for the forces, speeds and positions they may face in sport.
(Not to mention better hops and bounds for our highlight videos!)
https://www.youtube.com/watch?v=kn5v85ekXFs
2) It provided what we call “variation within simplicity.”
Rather than change exercises completely, we could simply add or remove one piece of the drill to change the stimulus and keep our athletes and coaches progressing.
Too often, coaches use a two-dimensional approach in regards to progressive overload—heavier weight or more volume.
What about rest periods? Changes in body positioning? Use of different implements?
When our space and time got cut shorter and shorter, we had to think of a way to combine not only types of jumps but also where they were occurring. Instead of devoting a day to solely linear jumping, why not combine it with another day?
Rather than only performing a long jump, why not add a lateral bound to a long jump? Or perhaps a rotational hurdle jump to a vertical jump and long jump?
https://www.youtube.com/watch?v=QUbClRjpLGk
Variation within the jumping exercise itself allowed us to combine multiple takeoffs, landings and planes of motion to better prepare the athlete for future exercises and what they may feel on the court or field.
3) Lastly, it allowed our staff to analyze single-leg jumping and landing mechanics much earlier in the programming.
Instead of wasting a period of 4–6 weeks on primarily double-leg takeoffs and landings, we could work on the limiting issue (usually single-leg strength/stability/power) right away.
From experience, we knew the importance of using jump training not only for power development, but also more importantly, for the reduction of future injury.
We have seen too many orthopedic doctors clear athletes for their return to play without evaluating all dimensions of their performance, namely deceleration and change of direction. Because of this, we have devoted our efforts to educating our staff and athletes on the importance of single-leg training, specifically jumping and landings.
We perform jump training in the warm-up, during movement, and throughout weight-training sessions.
After all, running, cutting, planting, pivoting, and jumping almost always occur with one leg at a time. Why would we not want to make it a priority?
So, if you’re looking to take your coaching and programming to the next level, I’d strongly urge you to check out the Coaches’ Guide to Jump Training.
It was made for coaches, by coaches. Whether you’re working with middle-schoolers or high-profile professionals, we’re certain this system will add another element to your awesome coaching.
Also, if you are looking to improve your own jump training, this is a fantastic resource. It’s currently available for HALF-PRICE.
1) Be sure to check out my updated speaking schedule HERE. Early bird rate still applies for mine and Dean Somerset’s workshop at Vigor Ground Fitness in Seattle at …..hint, hint, nudge, nudge.
2) Still haven’t tried Athletic Greens? What’s the dealo? Check THIS out for 50% of your first month.
One of the most thorough articles in recent memory on what “mobility” really is and how we can effectively train for it (if it’s deemed necessary). Hint: it rarely involves stretching.
To check out Simple Shoulder Solution by Max Shank. It was just released this week, and is getting awesome feedback.
It takes a more unconventional approach to shoulder health, but that’s what I dig about it. I LIKE when coaches think outside the box and take more of a “lets do some cool shit and train” mentality. I’m 100% stealing some of his material. But, you know, giving credit. Max could kick my ass in 2.3 seconds.
Unlike Dan John, I lack the ability to seemingly rattle off an array of quotable quotes with the frequency of a Donald Trump soundbite.
That said, every now and then luck strikes and I chime in with gem like this:
“Lifting weights isn’t supposed to tickle.”
Muscles are going to get sore, and joints are going ache. And, in keeping things real, the risk of sharting yourself increases exponentially.
Sorry, it comes with the territory.
Being “sore and achy,” however, while nothing new to anyone who lifts weights on a regular basis, shouldn’t be a regular occurrence…or badge of honor.
Likewise, while the saying “pain is just weakness leaving the body” is a popular one amongst fitness enthusiasts (most often, CrossFit participants and marathoners7)…it’s really, really, really stupid.
Pain is not weakness leaving the body. It’s your body telling you to “quit the shit” and that what you’re doing has surpassed its ability to recover.
Of course, there are different levels of pain. I can have someone perform a set of 20-rep squats or Prowler drags – on their hands, blindfolded, uphill, for AMRAP – and there’s going to be a degree of “pain” involved.
But if pain is present – to the point where, you know, stuff fucking hurts – then that’s something entirely different and something that needs to be addressed…sans the machismo.
The shoulders are a problem area for many lifters and often take a beating. Below are some brief, overarching talking points on how to address shoulder pain/discomfort.
Note: it’s a broad topic, and one teeny tiny blog post won’t be the answer to everything. However, chances are, addressing one – if not several – of the talking point below may be exactly what’s needed to get the ball rolling in the right direction.
1) Stop Doing What Hurts
I had a client approach me recently about his shoulder. The conversation went something like this:
Client: “My shoulder hurts when I do this.”
[Proceeds to do this weird behind the head, shoulder dislocation thingamajiggy]
Me: “stop doing that.”
Client and Me: “LOL LOL LOL LOL LOL.”
Me: “seriously, stop doing that.”
It seems like an obvious thing to do, but if something hurts – whether it be the weird Cirque du Soleil contortionist move my client was doing, bench pressing, or whatever – stop doing it.
At least for now.
I know it’s a hard blow for a lot of guys to be told to stop bench pressing for any length of time, and in fairness, much of the time it’s a matter of addressing a handful of common technique flaws:
Better upper back stiffness (learning to pull shoulder blades together and down for improved stability).
Learning to engage the lats (to make a “shelf” and to “row” the bar down towards the chest).
Maybe tweaking wrist and elbow position (so one isn’t so flared out).
Addressing leg drive.
BAM – shoulder doesn’t hurt anymore.
All that said, it’s usually a better play to take out the incendiary movement altogether – maybe for a few days, or even weeks – and take the time to allow tissues to calm down and address any profound weaknesses and dysfunctions present.
2) Earn the Right to Overhead Press
The ability to raise one’s arms overhead – I.e., shoulder flexion – is something that’s not quite as easily accomplished in today’s society.
The left: what most people look like (forward head posture, excessive lumbar extension). The Right: dead sexy. Kinda.
We just don’t spend that much time there. Yet, walk into any commercial gym or CrossFit box and you’ll witness any number of trainees happily pushing, hoisting, and/or kipping overhead.
Often with deleterious ramifications.
Several factors come into fruition when discussing the ability to elevate the arms overhead8:
Shoulder: if one lacks abduction/upward rotation on any given side, you could see any number of compensations like lack of elbow flexion.
Scapulae: we need upward rotation, protraction, and posterior tilt to get overhead. Most people are lacking in one or all three.
T-Spine: does it extend? It should.
Lumbar Spine: does it extend? It sure as shit shouldn’t.
This is where assessment and individualized programming comes into play. Some people require a different “corrective” approach compared to others. However, if that’s not your wheelhouse, refer out!
But as a strength and conditioning professional you could still set people up for success by having them perform more “shoulder friendly” overhead pressing.
1-Arm Landmine Press
Serratus Upward Jab
3) Improve Upward Rotation
Many people are “stuck” in a downwardly rotated position – especially those who participate in an overhead sport (baseball for example) or are a lifetime meathead.
Due to lack of anterior core control, tight/stiff lats, soft tissue restrictions, poor programming balance, or a combination of several factors, many tend to live in a state of “gross” extension.
To that end: anything we can do to target the muscles that help upwardly rotate the scapulae – low/upper traps, serratus – would bode in our favor.
Band Wall Walks
1-Arm Prone Trap Raise
1-Arm Band Overhead Shrug
TRX Hinge Row
Moreover, a little TLC to foam rolling the lats would work wonders, as well as addressing anterior core control/strength with exercises like deadbugs.
Too, proper coaching/cueing by not allowing clients to crank though their TL junction or lumbar spine during movement would be stellar. Thanks, appreciate it.
4) Obligatory Commentary On How Breathing Will Cure Everything
I’m a believer in PRI (Postural Restoration Institute) principles and have used it to great success with clients in the past and present.
Helping to “reset” posture with focused breathing drills can be a game changer – especially for those living with shoulder pain.
First, lets address a common fallacy…beautifully articulated by NYC-based physical therapist, Connor Ryan:
PRI is not about learning how to move, it’s about breaking patterns driven by threat & chronic stress, allowing a window for learning
Anyone familiar with Max’s work knows he’s a guy that likes to think outside the box and help get people more athletic.
Much of what I discussed above mirrors much of what Max covers in this manual (with more detail).
In order to best address the function of the shoulder you need to follow the order of operations and handle the surrounding structures first. These are:
1) Breathing and Core Activation
2) Thoracic and Neck Mobility
3) Scapular Mobility and Stability
4) Glenohumeral Mobility and Stability
The main idea here is that if you do not address 1-3 FIRST, you are likely to create more compensation, hypermobility and potential for injury at the Glenohumeral joint.
Nothing fancy. Just some t-shirts, hoodies, and sweatpants (tanks coming soon1) that have my logo on them; including a special edition “Because Heavy Things Won’t Lift Themselves” version.
