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Common Mistakes When Trying to Improve Hip Flexibility with Eric Wong (Part 1)

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Filed Under (General) by Rick Kaselj

Today, I have another interview for you.

Common Mistakes When Trying to Improve Hip Flexibility with Eric Wong (Part 1)

CLICK HERE to watch the YouTube video.

In the above interview, you will discover:

  • The importance of having good hip flexibility
  • The disadvantages of having tight hip flexors
  • Activities that lead to poor hip flexibility
  • Ways to prevent having tight hip flexors
  • How to improve your hip flexibility

I hope you enjoy the interview.

If you would like more information on hip flexibility, click on this link to grab your own copy of the Hip Flexibility Solution.

If you know of someone that would be great to interview, please do email.

Or if you have an injury story or something that would benefit health and fitness professionals, please contact me.

Take care and have a great day.

If you would like to improve your hip flexibility, than check out Hip Flexibility Solution, here:

Hip Flexibility Solution Common Mistakes When Trying to Improve Hip Flexibility with Eric Wong (Part 1)

Rick Kaselj, MS

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5 Progressive Hip Loosening Exercises

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Filed Under (General) by Rick Kaselj

It is snowing up here in Canada!

We got a few inches of snow. This is our biggest snow fall so far and I know we will get a lot more. 

The kids are so excited and can’t wait to go play in it.

Now if you are heading off to work or are at work, I have a few exercises that will help loosen up your hips.

The exercises are from Eric Wong, enjoy!

Rick Kaselj, MS

======================

Hey, what’s up! Eric Wong here and I am shooting this video just for my buddy Rick Kaselj, my fellow Canuck Kinesiologist and I just wanted to go through a couple of exercises that I talked about in our interview.

Progressive Hip Loosening Exercises

CLICK HERE to watch the YouTube Video.

The first exercise I am going to walk you through is a Lunge Sequence. The benefits of this sequence are: first of all it’s for anybody who has tight hip flexors and secondly anybody who sits too much. If that describes you, then do this exercise. You could do it in the middle of the day. If you’re sitting at the office, you could do it at lunch and then right before you go home, after work when you get home or before your workouts as a part of your dynamic warm-up.

This exercise is a Reverse Lunge combined with a reach, combined with a twist. There are a few little technique pointers that you got to really pay attention to so make sure you watch this video with hawk eyes.

#1 – Reverse Lunge

Reverse Lunge 5 Progressive Hip Loosening Exercises

Reverse Lunge

Make sure you get a good step back. Your weight is on the front foot. Foot is flat. You are feeling that stretch in through the quad and the hip flexor.

do and dont 5 Progressive Hip Loosening Exercises

The most popular mistake that I see people make when they do the Reverse Lunge is they fold their body like this. See I don’t have the full hip extension and then I am flexed here. That’s what you don’t want to do. What you do want to do stay tall, get that full hip extension. I am not flexed, my body, my spine is straight up and down.

#2 – Reach

reach 5 Progressive Hip Loosening Exercises
Reach

You reach up as you step back and look up at your hands. I am getting that extra extension in through the spine and also because of the interplay between the fascia. Fascia connects the whole body. When you reach the arms up, you get extra extension in through the hip flexors so you are further increasing that extension here that you are working and compensating for the sitting posture.

#3 – Twist

Reach and then twist towards the front leg then come up. I am trying to rotate through the core but I am not trying to really wrench my back but under control with the core on. The breathing is very important there. On the way down you want to reach, inhale and then exhale. Inhaling helps get the spine into more extension so you fight that slouchy posture, exhaling when you twist increases core activation so these muscles go on more.

twist 5 Progressive Hip Loosening Exercises
Twist

Again you are stepping back, reach up, inhale, twist, exhale and then you are back up to the starting position. The key factor benefit of this exercise is when you step back because you are holding this position, hopefully you are strong enough to hold it with your knee off the ground, you are holding this position the glute on the front leg is really fired up. As you are going here and then you are going here, you are getting all these muscles, not just the glute mass, the glute medias, all the obliques, all the muscles that are really important you work on stability and work on activation because when we sit the core and the glute shut off so we got to activate those. All those muscles are on. That’s why this sequence is so powerful.

If you just do this one exercise, I got that question from Rick, “What’s the one exercise you can do if you just did this one exercise?” Sitting is one of the main causes of your hip flexibility problems. This is going to help tremendously. So do this up!

Now, I am going to show you one more exercise and this exercise I just want to show you because of the technique that I described on the interview called (DDCR) Dynamic Dual Contract Relax.

#4 – Dynamic Dual Contract Relax (Pad)

What we have here is a pad for my knee and this band. We are going to do a Basic Hip Flexor or Psoas Stretch. Right here, I am going to get up nice and tall and already it’s a little bit tight and I push my hips forward a bit more. There is some tightness in the hip flexor in this position. This is just a basic stretch position.

DDCR pad 5 Progressive Hip Loosening Exercises
Dynamic Dual Contract Relax (Pad)

What I want to do now is actually activate the glute. I am squeezing the glute hard for 5 seconds so this is one of the contractions. I am really focused on squeezing these as tight as I can and then I relax and I try to sink in a little deeper. Usually when you do these contractions, it will increase your range of motion right away. I release and hold in the relax position for five seconds then I am going to activate the psoas by dragging my knee forward. I am like I am trying to kick something with my knee.

I am driving it forward, 5 seconds, activate psoas and then relax and then go in a little deeper. What you can do is you can do a couple of sequences, couple of contractions on each, two for the glutes, two for the psoas and there is your Dual Contract Relax.

#5 – Dynamic Dual Contract Relax (Band)

Now, one of the other techniques that I use in the hip flexibility solution is with the band. What happens is when we add this into our stretches, this would be attached to say a power rack in front. It would be pulling forward.

DDCR band 5 Progressive Hip Loosening Exercises
Dynamic Dual Contract Relax (Band)

We get more work done on the joint capsule and the soft tissues. It’s not just the muscles that keep tight, but also other tissues, joint capsule is one of them, fascia is another one, strength is one, core stabilizer is another one. There are actually 9 different factors that are described in my 3G flexibility system that you have to address to ensure that you are getting everything and you are addressing everything to unlock your tight hips.

Those are the exercises for you guys. Hope that was very helpful for you! If you just did those two exercises then you would be in great shape. Seven to fourteen days you will feel significantly better. If you want to see more, make sure you check out the link that Rick is going to post for you because this program has been used by thousands of people around the world with tremendous results. You will see those results on the page when you check it out. Thanks for taking the time to check this out and hopefully I will be talking to you soon.

If you are looking for a program to help loosen up your hips, then check out Hip Flexibility Solution, here:

Hip Flexibility Solution 5 Progressive Hip Loosening Exercises

Eric Wong

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3 KILLER “Cross Training” Workouts

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Filed Under (General) by Rick Kaselj

I am back!

One more day before the weekend and that also marks an announcement that I will have for you on how to get amazing coaching from me at an amazing deal. This will be great if you have any injuries, that just won’t go away and you don’t know what to do about it.

Now lets get to what I have for you today.

After Tuesday’s very popular workout post, I wanted to get you another workout post before the weekend.

It is once again from Tyler Bramlett.

Enjoy!

Rick Kaselj, MS

==========

3 KILLER “Cross Training” Workouts

Hey what’s up.

I am not sharing one but three different workouts that you can use utilizing my progressive movement technology, alright! Each one of these is a cross training workout and you are going to follow along to either the beginner, intermediate or advanced variation to get a good idea of what progressive movement technology is and basically what this means is from the beginner to intermediate and intermediate to advanced workouts.

The workout is going to become more difficult in terms of movement complexity and overall duration at the same time. This way you can constantly progress even though you are doing some of the same exercises and you can get the best results possible over time. So check them out, follow along through one of those workouts and let us know what you think.

CLICK HERE to watch the YouTube Video

Alright you guys! For the beginner variation of this workout, you are going to set the timer for ten minutes. You are going to let that timer go for ten minutes and during that ten minutes you are going to see how many rounds you can do of the following three exercises. So you are going to take a pair of rings or a bar bell and put it at about waist level so you can do body weight rows.

Beginner Variation –

You are going to do 5 reps of the bodyweight row.

#1 – Bodyweight Row

So 5 reps of the body weight row, two, three, four and five.

Bodyweight Row 3 KILLER Cross Training Workouts

Bodyweight Row

Then you are going to do 5 reps of the Touch Jump.

#2 – Touch Jump

This is a Burpee where you have to touch the ground with your hands and come back up and jump.

Touch Jump 3 KILLER Cross Training Workouts

Touch Jump

And then finally take your dumb bell or your kettle bell and just do 5 swings.

#3 – Dumb/Kettlebell Swings

Dumb bell Swing 3 KILLER Cross Training Workouts

Dumb/Kettlebell Swing

Just five simple reps of each exercise.

Now the goal is, for the entire ten minutes on this beginner workout, to see how many times you can go through a list of 5 rows, 5 touch jumps and 5 swings and record how many times you get it done. Once you see a significant improvement from where you started to where you are now, then you can go on to the intermediate variation of this exercise.

For the intermediate variation, you are going to be utilizing this progressive movement technology and make each one of the three exercises from the beginner workout slightly more difficult. We are going to start first by lifting your rings up or a pull up bar and do a Jumping Pull Up to slow negative and that’s about 3 seconds negative.

Intermediate Variation –

#4 – Jumping Pull Up

Grab on to those rings, get a jump up.

Jumping Pull Up 3 KILLER Cross Training Workouts

Jumping Pull Up

Now we are going to take the Burpee to the next level.

#5 – Burpee Variation

You are going to place your hands on the ground. Jump back to a tight plank , gluts tight, core tight, everything tight, jump back up, jump.

Burpee Variation  3 KILLER Cross Training Workouts

Burpee Variation

I don’t want anybody’s back sagging down, like this:

Back Sagging Burpee 001 3 KILLER Cross Training Workouts

Back Sagging

#6 – One Arm Swing – Right/Left Sides

We are moving on to One Arm Swing. Same exercise, last level grab your dumb bell or kettle bell. Flying back up! Remember, it’s all about the hips. Bring it down safely.

One Arm Swing  3 KILLER Cross Training Workouts

One Arm Swing Right Side 

One Arms Swing Left Side  3 KILLER Cross Training Workouts

One Arm Swing Left Side

With this intermediate variation you are going to do the same three exercises, five jumping pull ups in negatives, five Burpees without the push up, five one arm swings right, five one arm swings left, as many times around as you can this time for a twelve minute time limit. Once you see a significant improvement from the first time you do this work out to say two or three months down the road, you are getting way more rounds and reps then you can move on to this final, advanced variation.

For this last and final variation, the advanced version. We are going to do 5 full Pull ups, 5 full chest to ground Burpees and 5 full arm snatches right and then left and you are going to repeat that for fifteen minutes for as many rounds as you possibly can.

Advanced Variation –

#7 – Full Pull Up

Grab on to the Pull Up bar or a pair of rings and we are going to start with five pull ups. If you guys can’t quite do straight pull-ups, it’s okay to use a little bit of a knee kick.

Full Pull Up 3 KILLER Cross Training Workouts

Full Pull Up

Five chest to ground Burpees!

#8 – Chest to Ground Burpees

Everything comes all the way down to the ground and you press up with your core tight, bring your legs up and jump.

Chest to Ground Burpee 3 KILLER Cross Training Workouts

Chest to Ground Burpee

And finally grab that dumb bell or that kettle bell and do five full snatches.

#9 – Full Snatch – Right/Left Side

Arms all the way overhead and focusing on hips, then switch sides! And, Five more reps.

Full Snatch Right Side Proper 3 KILLER Cross Training Workouts

Full Snatch – Right Side

Full Snatch Left Side  3 KILLER Cross Training Workouts

Full Snatch – Left Side

Now, repeat that workout! Five pull-ups, five Chest to ground Burpees, five snatches right, five snatches left for as many rounds as you can in fifteen minutes and that is the advanced variation of this workout. As you can see each of the three levels gets progressively more difficult than the last. You have the beginner level which is fairly easy. You have the intermediate level which becomes harder and increases in length and the advanced level using advanced exercises and again increasing in length.

The reason why this is so important is if you are a beginner doing an advanced workout, you’re not going to get the results you want, you can potentially get injured and ultimately you are going to burn yourself out faster. If you are an advanced person who is stuck on a beginner or intermediate workout, you’re not going to get the best results possible from your workouts because you’re simply not pushing yourself the hardest and that is exactly why we created the CT-50 system which highlights five different levels of progress starting at beginner basic exercises going all the way to some of the most advanced hard core workouts you have ever seen.

If you guys are interested in learning more about the CT Revolution, go ahead and click here:

CT 50 Product Image B 3 KILLER Cross Training Workouts

Tyler Bramlett

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What To Do If You Get Injured When You Workout HARD

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Filed Under (General) by Rick Kaselj

Okay, I am back.

I hope you enjoyed, part 1 of the interview.

Here’s the continuation of the interview I had with Tyler Bramlett about High Intensity Workout.

How To Workout At A High Intensity & Stay Injury-free with Tyler Bramlett (Part 2)

CLICK HERE to watch the YouTube video.

In the above interview, you will discover.

  • What can fitness professionals do to meet their clients health and fitness goals
  • Best tips of staying injury-free at high intensity workout
  • Ways to do self-test when progressing the intensity level of your workout
  • Importance of keeping the perfect form when doing intense exercise

I hope you enjoy the interview.

If you want to know more about Tyler Bramlett, you can visit him at GarageWarrior.com.

Learn more about high intensity workout with The Complete CT-50 Body Transformation System.

CT 50 Full System What To Do If You Get Injured When You Workout HARD

If you know of someone that would be great to interview, please do email.

Or if you have an injury story or something that would benefit health and fitness professionals, please contact me.

Take care and have a great day.

Rick Kaselj, MS

 

 

How To Workout At A High Intensity & Stay Injury-free with Tyler Bramlett (Part 1)

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Filed Under (General) by Rick Kaselj

It has been a great week so far.

I hope you have enjoyed this:

Before we go to the interview for today, just a reminder that I have something exciting for you on Saturday. If you want my help with your injury or pain, then make sure you watch for it.

Okay, NOW, lets get to the interview.

How To Workout At A High Intensity & Stay Injury-free with Tyler Bramlett (Part 1)

CLICK HERE to watch the YouTube video.

In the above interview, you will discover.

  • What you need to know about intensity.
  • The benefits of adding intensity to your workout
  • How you can progress up the intensity of your routine to reach your health and fitness goals while still being injury and pain free
  • What is adaptation and how it works
  • How to know your own level of intensity
  • Ways to prevent injuries when doing intense exercise

I hope you enjoyed the interview.

If you would like more information on Intensity Workout, grab your own copy of The Complete CT-50 Body Transformation System.

CT 50 Full System How To Workout At A High Intensity & Stay Injury free with Tyler Bramlett (Part 1)

If you know of someone that would be great to interview, please do email.

Or if you have an injury story or something that would benefit health and fitness professionals, please contact me.

Take care and have a great day.

Rick Kaselj, MS

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Why You MUST Use Progressions?

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Filed Under (General) by Rick Kaselj

Today, I have another great article for you. It is from the Garage Warrior, Tyler.

Enjoy the article.

Also one more thing, watch for an exciting announcement that I have for you this Saturday. I will have more details on it very soon.

Take it away, Tyler……

Rick Kaselj, MS

===============

Hey there! Tyler here from GarageWarrior.com and CT-50.com. I made this special video for Rick after I recently got off of a Skype call. We were talking a lot about progressions and I wanted to kind of educate you on why progressions are so important because it doesn’t matter who you are.

Whether you are a man or woman, young or old, you need to use progressions in your workouts. Even if you are a trainer you need to use these with your clients because they will accelerate the results you can get. They help you to build muscle, tone up and burn fat, all at the same time because what you are essentially doing is sophisticating the movement pattern so you recruit more muscle fibers, recruit more coordination and force your body to adapt and change.

Why You MUST Use Progressions?

CLICK HERE to watch the YouTube video.

Let’s get started talking a little bit. I am going to do a little lecture format here. It’s only going to take 2 or 3 minutes to show you exactly what a movement progression and what a movement regression is so you can start using them today in your workouts.

Alright! To start we have to explain movement progressions and regressions. Let’s start with a simple exercise like the Push Up. Now a lot of workouts contain exercises like the push up in them but there are a lot of people out there that a push up is either too easy for or is too challenging to accomplish with a good form. If it’s too challenging and you start decreasing your range of motion, sacrificing your core integrity, well the recipe for that is you are getting injured and you are not going to make any progress. If they are underneath you, they are too easy for you and you are not sophisticating the movement, well then you are simply not going to recruit the amount of muscle fibers you potentially could and you are shooting yourself in the foot as far as getting the best results possible.

What do you do if you are currently outside of the spectrum of push ups?

Let’s say you are too advanced and the push ups are too damn easy and conversely let’s say that they are too hard. You are still a beginner and you can’t cut through your whole push up with perfect form. Let’s take this apart and let’s do progressions and regressions for a basic exercise like the push up.

#1 – Kneeling Push Up

Let’s start with regressions first. If you can’t do a push up, the obvious choice to being able to do a perfect push up with a good form is to decrease the level and start doing kneeling pushups. Now once you perfect the form of kneeling push ups then you can escalate yourself back up to doing regular push ups and building strength.

Kneeling Push Up Why You MUST Use Progressions?

Kneeling Push Up

But what about the people out there who might even able to do a full chest to ground kneeling push up? Well, let’s take this regression even further to make sure you are doing the same movement pattern as the push up but it’s appropriate for you. Let’s drop the kneeling push up down, let’s go back and let’s do a wall push up.

#2 – Wall Push Up

Wall Push Up Why You MUST Use Progressions?

Wall Push Up

Now as you can see the wall push up is an extremely easy exercise that anybody, even your 90 year old grandma can do. The secret is once you start to get good at the wall push up, once you learn that perfect form, how to move your body properly, how to recruit your chest, your lats, your core, your glutes, your quads while you are doing those wall push up then you can escalate yourself to kneeling push up. You can escalate yourself to regular push up and once you get good at the regular push up then you can escalate yourself towards the progression of the push up all along the way recruiting more muscle fibers so you can build muscle tone and reduce fat at the same time by sending loud and clear adaptation signals to your body.

#3 – Clap Push Up

Clap Push Up Why You MUST Use Progressions?

Clap Push Up

What is a progression to a push up? A simple one I like to use is the Clap Push Up. By increasing speed, force, timing and coordination you are going to make this exercise significantly more difficult and the coolest part about this is, let’s say you can do 20 or 30 push ups well you are advanced enough to move on to clap push up and guess what is going to happen. You are only going to be able to do 15 or 20 of these things. But let’s say, you get really good at clap push up and they become significantly easier, where can you go from there? We can sophisticate the movement even further.

#4 – Rings or Lateral Push Up

Rings or Lateral Push Up Why You MUST Use Progressions?

Rings or Lateral Push Up

We can do push ups on the Rings or a Lateral Explosive push up. Both of these are excellent progressions from the traditional clap push up that recruit more muscle fibers and make it more challenging for you to be able to complete this exercise and this is the way a movement progression works. As we start beginners out at the most basic exercise. As they get better at them, we move them through the line of exercises. Forget about calories in, forget about reps, forget about volume, forget about all that stuff!

  1. Once you are good at the wall push up.
  2. Go to the kneeling push up.
  3. Once you are good enough here, go to the push up.
  4. Once you are good at the push up, go to the clap push up.
  5. Once you are good at the clap push up, go to lateral explosive push up or ring push up.

As you can see, each exercise recruits more muscle fiber which makes it more challenging which actually delivers better results.

Instead of thinking to yourself, I have to do volume or intensity or intervals what you should be focusing on is going from point A to B to C to D to E and so on and so forth and this will send loud and clear fat burning, muscle toning and body transformation signals that you cannot do with any other type of exercise. It’s all about creating progression and by sophisticating the complexity of the movement you will get better results than any other exercise method.

Now if this sounds too complicated for you, I do have a system called CT-50 as you can see on my shirt and what I did for you is take all the exercise patterns that I use with my private clients and segment them into five different movement progression levels just like this and each level has ten follow along video workouts. All you have to do is press play, follow along and you will start getting the body transformation results that you can expect from using progressive movement training.

I really hope you guys enjoyed this video and I really hope you check out CT-50 and start using progressive movement in your workouts so you can look, feel and perform your best. Thanks for watching!

CT 50 Why You MUST Use Progressions?

Tyler Bramlett

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WORST Bodyweight Exercises for the Shoulder

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Filed Under (General) by Rick Kaselj

The below video is funny.

I got in trouble from security while I was filming videos in Las Vegas.

Enjoy the article and the very funny video.

Rick Kaselj, MS

=================

I am down here at Las Vegas at a Fitness Mastermind. Mike and I woke up early so we decided to head outside and do some videos for you. In this video, what I wanted to go through was the Worst Bodyweight Exercises for your Shoulders.

WORST Bodyweight Exercises for the Shoulder – Part 1

CLICK HERE to watch the YouTube video.

Bodyweight exercises are really becoming popular and I see more and more people doing them in the gym or even working out at home without any equipment. But there is this three exercises that people are doing at home or in the gym that really are leading to injury and damage to your shoulders. And this becomes a big issue for a lot of people especially guys who are focusing in on the upper body work. And when you end up injuring your shoulder, it’s difficult to do the upper body work and oftentimes they end up abandoning their workout because they don’t want to do a lower body workout.

Watch this video and see the 3 bodyweight exercises that you should avoid for your shoulder. Also, I will show you ways of fixing those exercises. This is a continuation of the video that I started in Las Vegas with Mike Whitfield. We had to stop filming because security approached us and let us know we cannot film on a private property. Now I am back home and I am going to continue on with this video. What I was going through in that other video and I will finish off in this video is the Worst Bodyweight Exercises for your Shoulders.

WORST Bodyweight Exercises for the Shoulder – Part 2

CLICK HERE to watch the YouTube video.

Bodyweight exercises are awesome. They are easy to do. You can do them anywhere because pretty much all you require is your bodyweight and maybe some other props to help you get through the exercises. Now I wanted to go through with the 3 exercises that I really don’t like that put a lot of stress on the shoulders that increase your risk of a shoulder injury and can irritate an old shoulder injury.

#1 – Tricep Dip

I am just going to use is the chair here but a lot of times this could be done with a bench in a gym setting. I am grabbing the chair. I can have full straight legs or slightly bent legs and what I am doing is I am coming down and back up, coming down and back up.

tricep Dip WORST Bodyweight Exercises for the Shoulder

Tricep Dip

Now with this exercise, the normal movement in the shoulder is from here to about 45 degrees.

Normal Movement of the Shoulders at 45 degrees WORST Bodyweight Exercises for the Shoulder

Normal movement of the shoulders at 45 degrees

When you are bringing those elbows further back and going past 45 degrees, it puts a lot more stress on that shoulder and it also takes that shoulder blade and tilts it forward and it ends up mashing up all the tissues in the shoulders specifically the rotator cuff.

Narrow Grip Push Up (alternative)

An alternative that you do, I would recommend cutting out that tricep dip exercise and trying this Narrow Grip Push Up exercise.

Narrow Grip Push Up WORST Bodyweight Exercises for the Shoulder

Narrow Grip Push Up

Once again, its bodyweight and what I am doing is my hands are underneath the shoulders. I can go from the knees and the feet and I am coming down and I am pressing up. The elbows are tight to me, arms are tight to me. I have a good grip with the hands. I am coming down to the floor and back up. I am working the chest or the pushing muscles but then also really isolating more those tricep muscles as well.

#2 – Crab Walk

This is a bodyweight cardio exercise that you will see people doing and with the increased popularity of Crossfit. You are starting to see more and more people go through this exercise. How it works is I am reaching back and I am walking backwards with the hands.

Crab Walk WORST Bodyweight Exercises for the Shoulder

Crab Walk

I can have the fingers pointed wherever I want but with the Crab Walk it is just like the Tricep Dip. You know what’s normal range of motion for people is. When you start going more than 45 degrees, it puts unnecessary stress on the shoulder. That unnecessary stress can lead to an injury. It can lead to a re-injury and could increase the risk of a future injury so it is really not worth doing that exercise.

Now there might be a sports performance reason that you do the exercise so in some special cases you might be doing that exercise. But for the average person, it’s not an exercises that I give.

Bear Crawl (alternative)

This is a better exercise that you can do. I am in a four point position. I am going to lift up the knees and what I am going to do is alternate arms and legs.

Bear Crawl WORST Bodyweight Exercises for the Shoulder

Bear Crawl

This is a way better exercise for the shoulder because now you are putting load through the arms which is excellent. The load through the arms activates the rotator cuff muscles which is what we want to do, we always want to work on them. And then also activating those scapular muscles or those shoulder blade muscles which is excellent and the shoulder is being put in a good position, in a position that you want to train and strengthen it. Plus that alternating arms and legs is kind of a pattern that we want to promote and encourage because that is how the body naturally ends up moving.

#3 – Kipping Pull Up

I am not going to be able to demonstrate it. It is difficult to describe it but it has become very popular with the rise in Crossfit. It is a way of building momentum in order to do more and more pull ups in a shorter period of time. This momentum puts a lot of stress on the shoulder. If you have a previous injury, it’s not exactly the best exercise to do. It puts a lot of stress on the shoulder

Chin Up (alternative)

A better alternative is once again, if you are an average person or if you have a previous injury or you have funny shoulders is to leave out that Kipping Pull Up and switch it over and go with the Chin Up. You just have a bar and then you are grab the bar about shoulder width apart, elbows are close to the body. You are pulling yourself up and then you are coming back down, pulling yourself up and back down.

Chin Up WORST Bodyweight Exercises for the Shoulder

Chin Up

With this one you are not able to get as much work in or repetitions as you can in a Kipping Pull Up but it is a lot better for the shoulder. You are able to keep the body in nice and good alignment. The arms are close to the body and that is a good power position for the shoulder and then you are working on all the muscles in that shoulder with the shoulder in a good position.

There you go! Those are the 3 Worst Bodyweight Exercises for your Shoulders. If you are looking at doing any type of bodyweight Tricep exercise like a Tricep Dip, make sure to switch it up with the Narrow Grip Push Up. If you are looking at doing any kind of Crab walking, switch it up for that Bear Crawl. And then thirdly, if you are doing any Kipping Pull Ups, switch it up and give the Chin Ups a go. Those are being better alternatives.

Now if you are looking for a more tips like the above, then check out Bodyweight Corrective Exercises, here:

Bodyweight Corrective Exercises WORST Bodyweight Exercises for the Shoulder

Rick Kaselj, MS

 

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Top 2 Bodyweight Corrective Exercise Mistakes

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Filed Under (General) by Rick Kaselj

Hey it is Rick here.

I am still riding high from the conference this past weekend.

One of the cool things that happened to me was one of the attendees (Brian Nguyen) came up to me after my presentation and let me know he is the trainer for Mark Wahlberg and he has been using my Fix My Shoulder Pain program with him and getting great results on Mark’s shoulders.

Brian Nguyen and Rick Kaselj Top 2 Bodyweight Corrective Exercise Mistakes

Awesome!

That was very cool to hear.

Excellent to hear all the hard work on getting the message out on what to do with injuries and pain is helping people out.

Now today what I have for you is a guest article from Scott Rawcliffe of Bodyweight Corrective Exercises.

Scott has a great article on common bodyweight exercise mistakes.

Enjoy!

Take it away Scott….

Rick Kaselj, MS

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Top 2 Bodyweight Corrective Exercise Mistakes

Bodyweight training has become one of the hottest trends in fitness over the past couple of years. Although this is by no means a new training style, as it’s been around for as long as time. As I lecture across the world I continue to see fitness professionals make these same 2 mistakes over and over again.

#1 – Most of these trainers either stick with the basic exercises everyone knows or they give their clients some advanced exercise that is doing more harm than good.

#2 – They lack progressions and the understanding that you can use bodyweight exercises to very effectively build symmetry in your clients and correct muscle imbalances.

Now since you’re an EFI reader you understand the importance of a balanced training program and I know that you’re not one of these trainers or exercise enthusiasts that I continue to see giving out exercises that are potentially going to cause injury. I wanted to share with you a new perspective on how you can look at tweaking bodyweight exercises with your clients.

tweak Top 2 Bodyweight Corrective Exercise Mistakes

By simply changing the angle or position of the body in many of the “common” exercises you use, you’re able to elicit a different response and overload certain muscles more effectively. And if at any point you get flashbacks to your high school physics class, don’t worry it’s a good thing because we’re just applying basic physics to your bodyweight exercises.

Let’s take the traditional push up to start with. You all know that if you change the angle of the elbow by bringing it closer to the body you will stress the triceps a lot more, aka the close grip push up.

But what happens if we were to change the position of the hands?

If you were to externally rotate the arms (turn your finger tips away from the body so they are pointing laterally) and just slightly widen the hands while doing a push up your lats would be working a whole lot more than in a traditional push up. Don’t believe me; try 3 sets of these push-ups and just feel for yourself.

push up palms out Top 2 Bodyweight Corrective Exercise Mistakes
Or what if we decided to internally rotate your arms (fingertips pointing towards each other); what affect would that have on your body? Well, when you point your fingertips towards each other your triceps are forced to really work hard because by the time you are at the bottom position of this push up your elbows are at their end range of flexion. This puts your triceps in a very disadvantaged position and forces them to do the majority of the work lift your body off the ground. And voila….a great new variation of the push up to overload the triceps.

push up palms in Top 2 Bodyweight Corrective Exercise Mistakes
Obviously you wouldn’t use these with just anyone. If your client has impingement issues at the shoulder like a subacromial impingement you’re going to want to avoid this variation of the push up. But this is just to give you some new ideas on how you view bodyweight exercises.

Now that was just one simple example of how little tweaks can completely change the muscles used with bodyweight exercises. You can do the same thing with numerous core exercises, as well as lower body exercises. In fact, I’m always tweaking my clients lower body exercises based on these principles because they work so well; especially with my ladies who come to me to build a better backside.

If you want even more of these types of variations I’ve teamed up with Rick and we’ve created an entire product with over 44 different bodyweight corrective exercises for you to use with your clients. And if you use little tweaks like these I’d love to hear about them in the comments section below.

To learn more about Bodyweight Corrective Exercises click here:

bre DVDcase Top 2 Bodyweight Corrective Exercise Mistakes

Scott Rawcliffe

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