Bulletproof Shoulders 101: Top Shoulder Exercises For Powerlifters And Bodybuilders

chris duffin shoulderök Aug 03, 2018

Let's start with what this article is not. It is not a top 5 exercises to develop great looking delts with lateral, front, and rear delt raises to develop each of the heads. Don’t worry, you will develop some amazing looking delts in the process as that also happens to be the output of strong healthy shoulders.

The Author’s Shoulders

It is a piece to help you develop strong, healthy, and powerful shoulders that can deliver tremendous power while reducing risk of injury in such a complex joint. This top 5 is for developing functional strength movements for the shoulders. Yes, I said the dreaded word ‘functional’. But I’m not talking namby-pamby soda can exercises, I’m talking real movements that develop strength while helping improve the operating mechanics of the shoulders. If you’re not familiar with my background or approach I am certainly a coach and athlete interested in real-world results and believe that stronger is better,...

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The Autoregulation Book Of Methods

brandon senn Jul 26, 2018

Brandon Senn competes in Powerlifting and is the Head Coach at Kabuki Strength Virtual Coaching. His mission is to support athletes through global management systems that directly influence their performance within the competitive realm.

Over the past decade, the idea that you can fluidly manage training loads based on defined scales has gone from a distant idea to being adopted as a critical tool that many lifters use every day in their training. Some coaches even base entire training philosophies on this concept. That’s not to say the formalization of autoregulation was the beginning of its application. Since man began training for sport or towards desired physical outcomes we have been managing how heavy, or how hard we push at any given time mostly based by feel. Not since the creation of specified scales have we began to put a name to it. But as with formally attaching a name to this idea, everything must evolve. This article is going to expand on the idea of...

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5 Ways Of Using Deep Compression In Training You Need To Know About

travis jewett May 04, 2018

 

Call it whatever you like. Flossing, voodoo wrapping, compressing, blood flow restriction; you name it. There are a lot of terms floating around that describe a similar activity. We have gotten to a point where you can find compression bands just about anywhere. There is a reason it’s becoming more popular, it works. What most people don’t realize is there are a lot of different ways to use deep compression and a lot of different reasons someone may do it in certain situations.

1. Improving Lymphatic Drainage & Reducing Swelling

The idea of deep compression has been around for a very long time. The first time I heard about using this kind of compression was from Dick Hartzell and a book titled, Don’t Ice that Ankle Sprain. In the book, Dick goes into detail about leaving that ice bag in the trash and applying super compression to the ankle to stabilize and flush swelling. The super compression also can be analgesic (acting to relieve pain), allowing...

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The “Too” Word: Wisdom From A Man Turning 69 Who Started Lifting Weights At 55

rudy kadlub Apr 10, 2018

I’m tired of hearing several times a week from people I know, or come across, the “too” word when it comes to exercise!

I’m sure you hear it as well from your co-workers, neighbors, parents or grandparents. “I’m too old to lift weights, or my knees are too sore to walk, run, ski or fill in the ______. It pains me to hear folks say “I’m in too much pain to do this or do that. Too heavy, too weak, too busy…blah, blah, blah.

Hey if your feeling pain, at least you’re alive! But who wants to live that way?

Obesity, back pain, hip and shoulder issues have reached epidemic proportions in today’s America. Americans, simply put, have become a nation of overweight and out of shape organisms living in pain and agony with a ticking time bomb behind their breast pocket ready to blow at the event of a sudden exertion.

Am I calling out everyone? Of course not! There are...

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Rudy Kadlub’s HemiCap Follow-Up

rudy kadlub Nov 29, 2017

It has now been twelve and eighteen months, respectively, since I had hemicap surgery on my left and right shoulders. Performed by Dr. Anthony Miniaci at the Cleveland Clinic, the shoulder surgeries have performed better than I had hoped. In reviewing the introductory article I wrote in June of 2016, my goal then was to rehab the right shoulder ahead of the October surgery on the left, and to get back on the platform by the spring of 2017. I can report now that the second surgery was equally successful as was the follow up rehab work led by PT’s Jim Cavin (right) and Jason Vila (left) at North Lake Physical therapy who pushed me to the limit. It was a long, frustrating road as I wanted the pain to subside sooner than it did. However, by using our Duffalo and Transformer Bars, I was able to train the squat well ahead of regaining the shoulder range of motion necessary to get my myself under a straight bar and the Duffalo bar allowed me to start benching sooner...

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IT’S EVOLUTION BABY! The Cause, And Solution To, Modern Low Back Pain

Uncategorized Jul 01, 2017

Andrew Lock
Welcome to another World First.

In this landmark article I’ll explain the flexed spine and neutral spine controversy, how to understand it, and why movement patterns are the key to successful rehabilitation. Let’s begin – There is no joint range that the body naturally has that is bad for you. Yes, and lumbar spines do flex, and for a very good reason. Now it’s time to make like Charlton Heston and strap yourself in for some time travel (except we are going backwards in time).

It’s evolution baby. We are Homo Sapiens. Approximately 300.000 years as our current form and in the multiregional origin model, the evolution of humanity begins about 2.5 million years ago in the Pleistocene era continuing to the present day within a single, continuous species, evolving worldwide modern Homo sapiens sapiens.

Herein lies the key to the flexed spine.

Let’s consider an important key to survival – Calorie Expenditure Minimization (CEM). To...

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Hacking Hip Restrictions To Improve Performance: Kabuki Education’s Multi-Discipline Approach

chris duffin Jun 29, 2017

It is not uncommon for athletes to develop restrictive patterns inhibiting hip extension due to postural deficiencies or imbalances.  The output of this may be pain, or just simply a reduction in performance.  In this article we will teach you how to quickly identify if you have these problems as well as how to resolve them in a safe, efficient, and methodical manner.  To accomplish this we will use several videos from our private video movement library.  There are hundreds more videos and drills all indexed along with guided tutorials on this website as well.  This piece will also highlight what we can accomplish with our multidisciplinary approach.  Our goal is not to be dogmatic to any one particular method, but to get you back training with the best movement possible to increase performance and reduce your injury risk.

Our first step is to perform a Hruska Lift test which is a tool from the PRI discipline.  When performing this test it is...

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The Path To Anti-Fragility | Reflections On Strength Chat Ep.34 With Dr. Craig Liebenson

Make sure you listen to the episode here or by clicking play below!


Dr. Craig Liebenson was kind enough to lend us an hour of his time to discuss movement, strength, and the concept of becoming Anti-Fragile for an episode of Strength Chat. We dove into all areas of human performance but his priority list for becoming anti-fragile is what stood out the most to me. We often hear about mental toughness or cringe worthy statements such as “pain is weakness leaving the body”. But, it’s not so often we get to pick the brain of a professional as respected as Dr. Liebenson. Aside from his work as the Director of L.A Sport and Spine (a pain management, rehabilitation, and performance enhancement center) Dr. Liebenson is an active consultant for professional sports organizations such as the MLB and NFL.

I’ll set the stage for Dr. Liebenson’s formula for anti-fragility with a quote below.

“Isn’t the pursuit of perfection really the opposite of...

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Pilates And Keiser Can’t Match Applied Strength Rehabilitation Methods Using Kettlebells And Barbells For Lumbar Disc Injury Recovery (Anyone Surprised?). Or, A Tale Of 3 MRI’s

Uncategorized Jun 21, 2017

Andrew Lock
Strength is a science. Rehabilitation from Low Back Injury is a Science. Yet when it comes to low back rehabilitation the health professions (Physical Therapy, Chiropractic and others) seem to turn to anti-science principles and embrace faith based systems.

It’s time for the tide to turn. The science that is unnegotiable in medical methodology, is the same science that is unnegotiable in successful rehabilitation. I teach rehabilitation based in the science principles of anatomy, physiology, hypothesis creation and hypothesis testing. The same principles that underlie strength coaching.

The further proof of the failure of ‘modern’ machine based spinal rehabilitation methods came walking through my door recently. A person had made an appointment to see me, he had been doing Keiser training to “strengthen his low back” 2-3 times per week for the last 3 years. 4 weeks before seeing me he had gone to his Keiser Training Centre and got strapped...

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Technique Vs Leverages In Making A Great Deadlift

chris duffin Apr 01, 2017

In the following video I discuss leverages and deadlifting.  A lot of people assume if there is less apparent bar movement that the lifter has some phenomenal leverages allowing them to lift the bar less.  Oftentimes this appearance is a result of refined technique and not leverages.  This is not always the case but simple math of looking at height and the ape index would let you know.  Being that I am both average height with perfectly average ape index, and with refined technique I am a good example to use.  In the video and discussion I review these points and also overlay two videos.   It shows one of those people that wants to blame their poor technique and how much others lift on leverages.  Focusing on excuses instead of their own technique is leaving performance potential on the table for them.  As well as putting them at significant risk for injury.

 

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