Anyone see Blade Runner 2049 yet? I heard it’s amazing, which doesn’t surprise me considering the director, Denis Villeneuve, hasn’t made a bad movie yet (Prisoners, Sicario, Arrival).
My movie watching prowess has been slacking of late due to the little nugget, but I think Lisa and I are going to try to make plans to see it this week.
Others on the “to see” list: mother!,Battle of the Sexes, and Brad’s Status. Any other suggestions?
1) Complete Shoulder & Hip Blueprint – Boston (Early Bird Rate Ending)
The Early Bird rate ($100 off) for the Complete Shoulder & Hip Blueprint Workshop in Boston is ending this weekend.
This will likely be mine and Dean’s last hoorah with this workshop. We’ve been doing it for close to three years and it’s time to turn the page and drum up a new topic and curriculum.
Since it’ll likely be our last go we’re not holding back: I hear there will be disco balls, black lights, laser shows, and coffee.
Go HERE for all the deets, and hope to see you there.
I was asked to contribute to this one, which also includes insights for many other heavy hitters in the industry: Paul Carter, Dr. Lonnie Lowery, Mark Dugdale, TC Luoma, Christian Thibaudeau, Amit Sapir, Chris Colucci, Dani Shugart, Akash Vaghela, and Mike T. Nelson.
I’ve been diving into this material and it’s outstanding. Any coach or trainer who’s interested in dialing in their game with regards to shoulder assessment, corrective exercise, and programming strategies would gain a lot of insights from this resource.
Dan and Dave work with a plethora of overhead and CrossFit athletes, in addition to gymnasts at Champion Physical Therapy & Performance just outside Boston so they know shoulders.
If you’re a human being reading this blog post it’s a safe bet you 1) have impeccable taste with regards to the strength coaches you choose to follow 2) have a pair of shoulders and 3) are likely interested in keeping them healthy and thus performing at a high level in the weight room.
NOTE: If you happened to have come across this blog post by Googling the terms “world’s best tickle fighter” or “The Notebook spoilers”….welcome!
I’m a little biased given my years of experience working with overhead athletes and meatheads alike, but I’d garner a guess that nothing is more annoying or derails progress more than a pissed off shoulder…or shoulders.
My friends Dan Pope and Dave Tilley of Champion Physical Therapy & Performance just released a stellar resource, Peak Shoulder Performance, that’s perfect for any coach or personal trainer looking to help their clients/athletes nip their shoulder woes in the bud. AND it’s on sale for this week only at $100 off the regular price.
Guess what most people think is the cause of their shoulder woes?
The rotator cuff.
Guess what’s likely not the cause of their shoulder woes?
The rotator cuff.
It’s lost on a lot of people that the “shoulder” isn’t just the rotator cuff.
I mean, N’Sync back in the wasn’t just Justin Timberlake, right?
JC, Lance, Chris, and Joey (<— didn’t have to look up all their names) deserve our respect and admiration too. They all played key role(s) as individual entertainers to make the group more cohesive, successful, and relevant.
The phrase “the whole is greater than the sum of its parts” has never rang more true than right here and right now, reminiscing on long past their prime 90’s boy bands.
[Except, you know, we all know Justin was/is the only one with talent. He can sing, he can dance, he can act, he’s got comedic timing. He’s a delight.]
The rotator cuff is Justin Timberlake.
It gets all the credit and accolades and attention with regards to shoulder health and function. However, the shoulder consists of four articulations that comprise the entire shoulder girdle:
Glenohumeral Joint (rotator cuff) – Justin
Acromioclavicular Joint – JC
Sternoclavicular Joint – Lance
Scapulothoracic Joint – Joey and Chris
I’d make the case, and this is an arbitrary number I’m tossing out here (so don’t quote me on Twitter), that 80% of the shoulder issues most people encounter can be pin pointed to the Scapulothoracic area (shoulder blades) and what it is or isn’t doing.
The shoulder blades, since you have two of them, are Joey and Chris.
Think about it:
Justin, JC, and Lance were generally considered the heartthrobs of the group and were always taking center stage, in the forefront, and amassing Tiger Beat covers.
Conversely, who was in the shadows, taking a back seat, presumably doing all the heavy labor, regional Mall appearances, and B-list talk shows the other guys didn’t want to do?
That’s right…..Joey Fatone and motherfucking Chris Fitzpatrick, son!
Lets Give the Scaps Some Love
All of this isn’t to insinuate the rotator cuff alone is never the culprit or that pain in that area should be shrugged off, ignored, and not addressed directly.
However, when lumping shoulder pain and the rotator cuff into the same sentence we’re often referring to something called “shoulder impingement.”
Shoulder impingement is a thing – loosely defined: it’s compression of the rotator cuff (usually the supraspinatus) by the undersurface of the acromion – and it is a nuisance.
There’s even varying types of shoulder impingement – Internal vs. External Impingement. Moreover, just saying “shoulder impingement” doesn’t say anything as to it’s root cause.
Many factors come into play:
Exercise Technique
Poor Programming
Lack of T-Spine Mobility
Fatigue (rotator cuff fatigue = superior migration of humeral head)
Faulty Breathing Patterns
Wearing White Past Labor Day
And Scapular Dyskinesis…to name a few
Just saying someone has “shoulder impingement” and telling him or her to perform band external rotation drills (oftentimes poorly) till they’re blue in the face doesn’t solve WHY it may be happening in the first place.
Often, the rotator cuff hurts or isn’t functioning optimally because something nefarious is happening elsewhere.
And on that note I’d like to point your attention to the shoulder blades.
Release, Access, Train
I have a lot of people/athletes stop by CORE because their shoulder(s) don’t feel great. Many have gone to several physical therapists prior to seeing me frustrated they’re not seeing progress, and if they are it’s often fleeting.
Full Disclosure: I know my scope and am never diagnosing anyone or anything.
Actually, Things I Can Diagnose = poor deadlift technique, poor movement in general, and epic poops vs. average poops (#dadlife).
Things I Can’t Diagnose = MRIs, musculoskeletal injuries/limitations, gonorrhea.
I find it amazing, though, whenever I do work with someone with shoulder pain, how much of a rare occurrence it is anyone ever took the time to assess scapular function.
If the scapulae are in a bad position to begin with (maybe in excessive anterior tilt or downwardly rotated) and/or are unable to move in all their glory (upward/downward rotation, anterior/posterior tilt, adduction/abduction, elevation/depression), or altogether move poorly…is it any wonder then, why, possibly, maybe, the rotator cuff is pissed off?
Photo Credit: EricCressey.com
While not an exhaustive list or explanation – everyone’s their own unique special snowflake – the following approach covers most people’s bases:
Release
Scapular position is at the mercy of the thorax and T-Spine.
Those in a more kyphotic posture – think: computer guy – will tend to be (not always) more anteriorly tilted and abducted.
Those in a more extended posture – think: athletes/meatheads – will tend to be (not always) more downwardly rotated and adducted.
In both cases the congruency of the shoulder blade(s) and thorax is compromised often resulting in an ouchie.
“Releasing” the area is often beneficial:
Access
Now that the area is released we can then gain “access” to improved scapular movement by nudging the ribcage/thorax to move via some dedicated positional breathing drills.
Think of it this way: if the ribs/thorax are unable to move because they’re glued in place, how the heck are the scapulae going to move?1
A few of my favorites include:
NOTE: Which one you use will depend on an individual’s presentation. A good rule of thumb to follow would be for those in a more extended posture to include breathing drills that place them in flexion and vice versa. There are always exceptions to the rule, but for the sake of brevity it’s a decent rule to follow.
All 4s Belly Breathing
The Bear
Supine 90/90 Belly Breathing
Prone Sphinx
NOTE: I didn’t discuss it in this video but I’d also encourage people to include a full inhale/exhale with each “reach” or repetition on this exercise.
Train (and Go Lift Heavy Things)
Now that we’ve released and gained access to the area, we need to train. Specifically, almost always, we need to improve one’s ability to move their arms overhead (shoulder flexion) without any major compensations.
In order to do so, the scapulae need to do three things:
Posterior tilt
Upward rotation (which, as a whole, describes the end goal)
Protract
All three entail utilizing the force couples of the upper/lower traps and serratus anterior in concert to help move the shoulder blades into the upwardly rotated position we’re after.
There are a litany of drills and exercises that can be discussed here, and it’s important to perform a thorough screen/assessment to ascertain which ones need to be prioritized.
Sorry I was absent from writing some content this week. It’s a busy two-week window on my end with travel to Chicago this weekend (for the Elite Training & Performance Summit) and next weekend to Toronto to visit friends.
I’ve got a few blog ideas percolating in my brain at the moment, so I should have some fresh content to melt your faces next week. I hope.
The Complete Shoulder & Hip Blueprint is finally coming to Boston. Not “fake” Boston, either, on the outskirts of the North or South shore, and we end up calling it a Boston workshop.
No, this sumbitch is going to be IN Boston, at AMP Fitness located near Government Center in the heart of the city.
This shindig goes down the weekend of November 11th and the early bird rate is currently in effect. Hope to see you there. And by “there” I mean HERE.
All I have to say is that it was a breath of fresh air to read an article on the hip thrust that didn’t devolve into a shit-show of platitudes, N=1 summaries, and ad hominem attacks.
Understanding The Shoulder Pain Epidemic in CrossFit Athletes Parts I & II – Dave Tilley
Now if it were me writing this article series all I’d say is:
This weekend is your last chance to get in on the initial launch of Peak Perform University.
It’s a continuing education resource geared towards fitness professionals curated personally by Joe Dowdell, who owned and operated one of the most successful gyms in NYC history, PEAK Performance.
In it you’ll have access to material produced by some of the biggest names in the industry: Pat Davidson, Bill Hartman, Dean Somerset, Perry Nickelston, Joel Jamieson, and yours truly.
You can think of it as an abyss of content: there’s already a hefty database to choose from, and there will be additional, CEU accredited material added month by month.
If you’re a fitness professional looking for an easy and convenient – no travel! – way to expose yourself to some of the top coaches in the industry this is a splendid way to do so.
The best part: you can choose however many courses you’d like to view, there’s no requirement to the number you have to purchase, and you can take however much time you want to view them.
Social Media Shenanigans
Twitter
Lets be real: you’re not “overtrained” and you haven’t reached your “genetic peak.” It’s likely just don’t work hard enough.
Lisa and I are happy to announce we’re bringing back our Strong Body-Strong Mind workshop.
Last year we had the privilege of presenting together in Austin, TX and London, UK, and we’re elated to be heading to Toronto, Ontario to pick up where we left off.
In a nutshell I speak to a little assessment talk, program design, and breaking down technique on a few common lifts such as the squat, deadlift, get-up, and blindfolded chainsaw juggling, and Lisa speaks to more of the mindset side of the equation and how we can help build better rapport and “buy in” with our clients/athletes.
For more information and to sign up, please go HERE.
2) Complete Shoulder & Hip Blueprint – Orlando
Our Vancouver shindig in April sold out, but Dean and I have recently announced a stop in Orlando, FL later this year, October 21-22nd at Spark Fitness.
I’ve never been to Orlando. There’s no way in hell I’m visiting Disney World.
I was sent an advance copy of MASS last week and it’s stellar stuff.
It’s a monthly research review specifically curated for strength and physique athletes, coaches, and enthusiasts. Every issue of MASS is created by Greg Nuckols, Eric Helms, and Mike Zourdos.
I hate reading research. I can think of a number of things I’d rather do – wash my face with broken glass, go to a One Direction concert, talk about my feelings with my wife, so on and so forth. I’m not kidding, I hate it.
This is the perfect way for me to stay on top of the game without making my brain hurt: have other smart people I respect a ton break things down and interpret things for me….;o)
Greg, Eric, and Mike are giving away the first issue FREE. You know, to suck you in. But trust me: it’s worth it (I mean, it’s free). After the fact it will still be a very reasonably priced continuing education resource for all fitness professionals.
My head hurt from shaking in agreement so much while reading this article. This is something I harp all…the…time with clients/athletes and even when I speak to fitness professionals on the topic.
You (likely) don’t have “tight” hip flexors. And, how you’re stretching them is only feeding the problem in the first place.
The health/wellness industry is all about being more REACTIVE than PROACTIVE. I get it: much of a doctor’s education is in treating ailments with medicine and not with the iron, and that’s cool. But I’d be remiss not to point out we’d likely get people sustained results by educating and nudging them to workout rather than pop pills.
