A happy end of the week to everyone (almost there, YES). For those that may not have noticed, I'm making a concerted effort to get some new content up on a more regular basis for you all to enjoy. Today is likely to speak to every one of us, so sit back and have at it.
It happens to everyone, myself included, that creaky cranky shoulder that absolutely bugs the daylights out of you. For most people, when that happens, your traditional pressing exercises; bench press and military (overhead) press are off the table for the time being. That doesn’t mean that we throw out the movement pattern entirely, rarely a good idea. These are 6 of my upper body pressing go-to’s when clients’ shoulders aren’t cooperating with them.
DB Bench Press
Using Dumbbells instead of a bar provides your shoulders that wiggle room to press from a position that’s more friendly. As no two hips are created the same (yes that means both your own hips) no two shoulders are created the same either, so if your shoulder is getting fussy, forcing it to be locked down on a straight bar is probably not a bright idea.
Football Bar (aka Swiss Bar) Bench Press
Similar to the dumbbell bench, assuming you have access to one of these bars, the different handle angles let you more comfortably position your hands to press without pain. I do find there tends to be a challenge with stabilizing the bar front to back, but that may be a good thing, forcing you to drop the weight and press with good technique.
DB Floor Press
Again, going back to the dumbbell bench, letting your shoulder move independent of one another is helpful. Add on the fact that the floor is going to limit your range of motion (hello there’s a floor stopping it) so if your shoulder is being caused pain at the bottom of your presses, or anywhere near, this takes that possibility right out of the equation.
As mentioned, giving your shoulder a little extra room to breathe and move when they’re giving you trouble is huge. A landmine press gives you that extra room to move and allows you to get some weight overhead by leaning in a bit at the finish. You can do these standing, 1/2 kneeling or tall kneeling. I prefer a stagger stance when standing, myself. Keeps me from cranking through my back to get that extra bit of overhead movement.
If you’re lucky enough to have access to one of these babies, you’ve hit the jackpot and should count your blessings. In any case, it provides much of the same benefit (and relief) as a landmine press, except you get both arms involved now. If you have a way to elevate it to start, it makes getting it in position just a tad easier. The multiple grip options obviously makes things easier on those days when the shoulder is just in no mood.
Bottoms Up KB 1-Arm Press
Bottoms up variations force your shoulder to stabilize in areas that might not be so stable, but should be, see rotator cuff. This variation is definitely going to make you back off the weight and concentrate on good form, I know such a tough life. I prefer the 1/2 kneeling version, but obviously there are others. Aim for your elbow to be in line with your ear when you get overhead.
Next time you go to do your normal pressing movements and your shoulder just doesn’t want to seem to calm down, maybe try one of these guys instead. Be on the lookout for No Pain Training Groups in late March. Go out there, and get after it (even if you have a bit of shoulder pain).
It's HUMPDAAAY, I know I'm not the only one that's gotten a chuckle out of seeing that old commercial resurface recently. Today I have a quick post to answer a frequently asked question by many, especially around this time of year with everyone setting new goals and so forth.
The question, if you missed the title of the post, is "How Much Weight Should I Be Losing Each Week?"
This is a touchy subject for many, I'm not one that wants to get people locked into a numbers spit out by a scale.
To answer this question as directly as I can; It depends on who you are and how much body fat (read weight), you have to lose. Some folks will lose 7 pounds in a week, some will lose a pound, it entirely depends on the individual. Metabolism is a real pain in the ass sometimes, because of this people tend to get frustrated when they don't see the number on the scale plummeting like an anvil from a Looney Tunes cartoon.
Here's the thing I want everyone to remember from this post, so listen up and put your latte down for just a second, please. The important thing to remember is that the number on the scale doesn't mean a damn thing about who you are as a person and gives no one a right to put you down. No one is perfect, some people are jerks though, that's life. Recognize them, ship them out of your prevue and keep trudging forward. Things will get difficult, but if you keep at it, and keep trying, even if takes longer than the next person, their story is not YOUR story, so keep getting after it, you'll start to feel better.
A tip I like to give my clients is, and many have probably heard me say this before, set a performance goal, like doing X number of push-ups or doing your first bodyweight chin-up. Focus on that while cleaning up the food choices a bit, and it'll make your brain hurt a bit less.
Thanks for your time guys, hope everyone has success with their goals in 2019! Go out there and get after it!
Happy Saturday all, I'm sure many of you will be passing this over while you enjoy that morning cup of coffee. For those that take the time to stop and read this quickie, thanks for doing so and I hope you enjoy.
We all know that balance is important in life in general, let alone in things like recovering from a lower body injury. Many of us have struggled with gaining balance and stability after such an injury. With those, usually comes a ton of physical therapy and retraining of the movements you lost. Unfortunately most people lean way too heavily on things like, unstable surface training, to regain and/or maintain balance and stability. Unstable surface has a place in PT, that's OK, it's the rest of the professionals out there leaning on similar training that I'm sure can do better. As a side note, the bosu ball is one of my mortal enemies. If you in fact find me working out of a facility that has a boss ball in it, just assume I’ve been taken against my will and that I need to be rescued.
Here are three exercises that you will see way better results from, in terms of improved balance and stability, as opposed to continuing to smash your nose into a brick wall with “unstable surface” training.
Single Leg Standing Battle Ropes: Definitely jacked this from someone, might have been Ingrid Marcum. In either case, it’s easy, grab yourself a rope and stand on one leg. You can do side to side like I’m doing, you can use two ropes and do that too, or you can do your regular rope waves that your use to. In either case, your joints are going to be worked to keep you from falling on your backside. Did I mention it works everything untestable surface claims it’s doing.
Single Leg RDL Switches: Again, not my own idea, I’ve forgotten where I’ve sniped this from, sorry. Anyway, assuming you’ve mastered a Single Leg or 1-leg RDL, this next progression is going to challenge that stability. Perform a 1-Leg RDL, I like to keep the KB in the opposite hand of my standing leg. At the bottom of said RDL, pass the KB between your hands, back and forth, then stand up. I’ve also seen variations where the exercise is to hold that bottom position and pass the KB back and forth a number of times. In either case, the toughest part, besides not tumbling over, will be to keep your hips still.
Standing Clamshells: Pretty sure this one I said Matt Ibrahim do? Maybe I’m misremembering, in either case, again, not an exercise that’s my brain child. This one obviously is targeting those side bum muscles, but still you have to work to not eat the floor. Start in an athletic stance, pick a foot off the ground and abduct those legs, working on squeezing those outer backside muscles. You will be wobbly so take your time.
These aren't the only three I would use, but they are the ones that have found their ways in to more programs than other so that's why I chose them to share with you.
Find these and more in No Pain Train-Online Training grab your spot today. deadline in this Monday December 17th!
Jarrod Dyke, CSCS