The first real rotator cuff injury I remember was back when I was bench pressing.
I was in Ukraine in 1993 training with some Olympic lifters over there.
I was using a bench that was somewhat tilted to the right.
Of course, I decided to ignore it and it bit me. Right in the right shoulder.
It probably wouldn’t have bothered me too much but I was dumb enough to go heavy.
It took me months to recover from that.
The next year, when I started Olympic lifting, I had some serious issues with my left shoulder.
That thing just killed me while in the rack position.
At one point, I could barely lift my arm over my head.
It took me almost 3 months to overcome that.
I wish I knew then what I know now about the shoulders and how to fortify them.
That’s what Nick Collie wants to know.
His biggest challenge right now is –
“Being able to press without shoulder pain while trying to increase pressing weight over a fixed time frame (not breaking down during programme).”
Shoulder issues come from many different things.
Assuming you’re cleared by your doc from any acute injuries, here are some of the reasons your shoulders are bothering you:
– Poor posture
– Poor T-spine mobility
– Tight hips (I know – weird – but true)
– Loss of reflexive core stability
– Structural / genetic issues (like type of AC joint)
– Poor pressing mechanics
Among other things.
So you have to assess those issues.
And really, we can narrow it down to just 3 of those things – 2 of which you can control, and 1 you can’t:
1. Poor posture
2. Poor pressing mechanics
3. Structural / genetic issues
Poor posture really affects everything and is the cause of the poor T-spine mobility and loss of reflexive core stability – unless of course there’s been some kind of trauma or surgery.
So fix that, and you can fix the others pretty quickly. Poor pressing mechanics is also pretty easily fixed when you start fixing your posture, T-spine mobility, tight hips, and reflexive core stability.
Your arm(s) will pretty much go straight overhead – You just need to find the optimal KB path.
In fact, if you don’t address your shoulder limitations, or any other limitations, you’re really just banging your head against the wall, whether you know it or not.
Because those limitations restrict your ranges of motion, then force you to compensate, and alter your movements.
This in turn decreases your efficiency – the right muscles and joints moving optimally to accomplish a task – Pressing for example.
And that not only reduces your ability to get stronger, but also the calories you burn, which is critically important if you want to burn fat.
So essentially, if you know about your restrictions and limitations, and you don’t fix them – thinking that somehow they’ll magically fix themselves (they won’t), you’re intentionally handicapping yourself.
How do you get around it?
How do you start fixing your issues?
That’s why I designed “Kettlebell 365.”
It takes all the guesswork out of your kettlebell workouts. I show you which exercises you need to do to fix your issues –
+ Get your shoulders loosened up and / or stabilized…
+ Regain your reflexive core stability…
+ Pry open your rusty hips…
+ Unstick your crusty T-spine…
+ Improve your posture…
All while getting measurably leaner and stronger in the process.
It’s a “one-stop-shop” for effective, time-efficient, KB workouts.
Check it out here.