• Home
  • About Rick
  • Courses
  • Products
  • Services
  • Contact
  • Survey

How to Save Your Joints in the Gym

0

Filed Under (Fitness, shoulder impingement, Shoulder Injury, Shoulder Pain) by Rick Kaselj on 20-12-2012

As I have talked about on EFI before, a big shift I am doing is working on learning from other disciplines and other experts in fitness.

I focus on learning from other fitness experts, as fitness is an incredible field. It is so huge with numerous areas of specialization. My exercises for injuries part is one area of specialization but there are other areas like muscle building.

I know at first I would wonder, what can a bunch of meatheads that live in the gym teach me? When you live and breathe a specialization in fitness, plus do everything you can to master that specialization, you learn things that others don’t know.

That is what Vince Del Monte, who is a professional fitness model, and Ben Pakulski, who is competing in Mr Olympia in 2013,  have done for me.

They have a 12 Phase program called Hypertrophy MAX which helps guys build muscle. They sent me an advance copy and I have been reviewing the first 3 phases.

My first thought was, what can these guys teach me? But I worked hard to keep an open mind and listen. I am glad I did as I learned a lot from them.

I wanted to share with you a few of the things that stood out for me while watching the DVDs:

Hips Behind the Shoulder During a Biceps Curl – When doing a biceps curl, keep the hips behind the shoulder in order to prevent compensation movements from the body. This will target the biceps better and lead to better results.

Elbows Together with the Pec Fly Machine – If you use the pec fly machine, focus on the cue of “bringing the elbows together” in order to increase chest recruitment and to make the exercise more challenging.

Train the Traps in Multiple Shoulder Positions – For the average individual, they need to focus on decreasing the activation of their upper trapezius but for those that are looking at targeting them, look at targeting them in multiple shoulder positions. I liked what Ben suggested on changing the shoulder position when it comes to working the traps. Train the traps with the shoulder joint in protraction, neutral and retracted. Plus make sure to contract the triceps in order to keep the biceps out of exercise.

Hip Rotation During Leg Extension – We can argue about leg extensions being good or bad but it has many good uses and appropriate times to use it. Something to remember is a common mistake people make when using the leg extension is external rotation of the thigh (femur) at the hip joint. This creates poor muscle contraction, poor muscle development and puts unnecessary stress on the knee, leading to injury, like patellofemoral pain syndrome.

Movement & Muscle Contraction – You need to learn the movement and appreciate learning the right muscle contraction. This was mentioned over and over again by Vince and Ben. It is an excellent point.

How to Save Your Joints in the Gym – As I mentioned in Fix My Shoulder Pain, technique is the number one reason that people injure their shoulders in the gym. Ben mentioned it in another way: negative tweaks to your technique, especially when you get fatigued, can stress and damage the joint which will increase your risk of injury. One other thing you can do to keep your joints safe is to slow down the movement. So important.

Do the Triceps Press at Shoulder Width – If you are doing a black rope tricep pushdown  or a short bar triceps pushdown, this leads to the shoulder tucking, decreases the space in the shoulder (subacromial space) and increases the risk of shoulder impingement — plus it recruits the chest (pectoralis major) into the exercise. When performing the triceps pushdown, use a long bar and have your hands in line with your shoulders. This is more challenging, and you won’t be able to do as much weight, but your shoulders will thank you.

How You Do Something Now, Will Affect Your Longevity When it Comes to Exercising – A key to your longevity when it comes to exercising in 10 to 20 years is how smart you train right now. You can get results and train smart. It you do not train smart, you will get injured and have to quit the gym and your sport.

Move Away from the Bench When You Row – When doing a single arm bench row, the hip of the kneeling leg is greater than 90 degrees and shift your weight away from the kneeling legs so most of it is on the straight leg that is on the floor. This loads up the working shoulder/back muscles and makes the exercise harder, plus if opens up the shoulder and prevents shoulder impingement as in the triceps pressdown.

I still have more to watch and I am looking forward to it. It might have to wait for one of my flights in January but I am looking forward to it.

If you would like to check out Ben and Vince’s program, you can check it out here.

Take care.

Rick Kaselj, MS

.

 

Ring Training And Building Bulletproof Shoulders

0

Filed Under (Fitness, Shoulder Injury, Shoulder Pain) by Rick Kaselj on 05-12-2012

A common question that I get asked from Fix My Shoulder Pain customers is what to do about ring training and shoulder pain.

I am not a ring training guy but Tyler Bramlett is.

He took on the question and has some great info to help you out.

Enjoy.

~ Rick

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

Training on the rings is one of the most challenging ways to strengthen your upper body known to man.

If you never had a chance to work on the gymnastic rings then you may seriously be short changing the results you’re getting from your workout.

Shoulder & Elbow Pain and Gymnastic Rings

Many people are concerned with injuring their shoulders or elbows using gymnastic rings, but as long as you know the right sequence of exercises to follow, you can safely practice the gymnastic rings and actually end up building an incredibly strong pair of shoulders.

If you’re not sure whether or not ring training works, all you have to do is take a look at how strong, powerful, balanced and coordinated gymnasts are in order to be able to do moves like iron crosses, handstands and even just perfect supports on the gymnastic rings. So why aren’t you taking advantage of gymnastic ring training?

The reason why most people don’t take advantage of training with gymnastic rings is because they’re extremely challenging to get started on. In fact I would bet big money that you rarely run into a trainer that understands how to coach the rings and where you should get started.

The bottom line is most people don’t understand movement progressions, and this lack of understanding prevents them from becoming a better coach and getting better results in their workouts. You MUST use proper movement progressions when tackling the beast called ring training!

So where the heck do you start?

How to Prevent Injuries on the Rings

How do you prevent injuries?

And… How do you use the rings to build resilient and strong shoulders?

Well, you’re in luck! I’m gonna teach you a specific series of exercises that you can use in a progressive manner on yourself and your clients to build a strong and resilient upper body.

I’ve said it before and I’ll say it again: if it’s your first day going into training with gymnastic rings and you think you’ll get an iron Cross, your sorely mistaken. Every great gymnastic coach understands the idea behind using movement progressions and how it can benefit your training if you’re patient and focused.

Movement Progressions and the Rings

Think about it like this, the first time you walk into the gym the only thing they let you do with the gymnastic rings is bodyweight only rows or bodyweight ring push-ups.

Over time you build competency on these two exercises and you move up to a progressively harder movement. Things like ring dips and pull-ups become your new playing field and over time you can build from starting at bodyweight rows and bodyweight push-ups on rings to doing exercises like muscle ups, front rolls, front levers, back levers, presses to handstands and eventually moves like the iron cross, all injury free.

But if improperly coached… if you are too impatient… then, training on gymnastic rings can be dangerous. Here’s a blueprint to get you started using the gymnastic rings so you can build massive amounts of upper body strength that you cannot build any other way.

My hope is to teach you a precise progression that I have used successfully with dozens of clients to teach you the most popular ring exercises that most people want to be able to accomplish, the muscle up.

Muscle Up Exercise and the Rings

A muscle up is the act of starting in a hanging position below the rings and moving your body to a support position above the rings with strength and control.

If you’re completely new to the rings it’s not wise to jump into attempting your first muscle up. In fact I have a very specific progressive system that you can use to get started on your ring training, which contains three different steps before attempting your first muscle up.

But first you need to know a little trick called the false grip.

The picture below details what the false grip should look like as you have your hands on the gymnastic rings.

This will allow you to eventually move your body from underneath the rings to above the rings without the hassle of changing your grip. It is the most essential piece of the puzzle if your goal is to get better at ring training.

If you’re a complete beginner, start with these beginner level exercises.

False Grip Bodyweight Ring Row

The first exercise is the false grip bodyweight ring row. Grab onto the rings with a false grip grip on the handles and pull your hands into your armpits as deep as you can. Repeat for 3-5 sets of 10 or more reps.

Ring Push-up

The second exercises the ring push-up. Place the rings about 1 foot above the ground and a push-up position. Try to keep your body nice and still as you go through a full range of motion. Be sure to keep your shoulders pulled back at the bottom as to not cause shoulder impingement. Repeat for 3-5 sets of 10 or more reps.

Once you’re able to get multiple sets of 10 reps in the false grip ring row and full range ring push-up then you can move on to the intermediate exercises.

False Grip Ring Pull-up & Ring Dip

For the intermediate exercises practiced the false grip ring pull-up and the ring dip.

For the false grip ring pull-up grab onto the rings and be sure to maintain a false grip throughout the movement. Pull your body up towards the rings imagining that you’re trying to bring your elbows closer to your hips (this will help involve your core more).

Aim for your hands going below your collarbones or as deep of a pull-up as you possibly can. Try to perform 3 sets of 8 reps while maintaining the false grip the entire time.

For the ring dips, place the rings at a height where you can jump up to a ring support. If this is your first time jumping up to a ring support make sure to keep your hands tight into your hips trying to keep your knuckles against your hips the entire time. This way you will prevent yourself from flailing about in coming down from the ring support.

Come up to the support position and descend as you can while maintaining perfect control. It is extremely important that you maintain perfect control because if you wobble in a low ring support position you can cause harm to your shoulder.

A great way to work into full range ring dips is to perform progressive range of motion dips. Simply come down as far as you feel 100% comfortable and then come back up; over time you can go through a larger range of motion until you’re able to do full range of motion ring dips without any problem to your shoulders. One final thought is to think about always pulling your shoulder blades back as you come into the bottom position of the ring dip, this will put your shoulders in a better and safer position. Try to perform 3 sets of 8 reps in a full range of motion.

Once you’re able to get 3 sets of 8 reps in the false grip pull-up and full range ring dip then you can move on to the advanced exercises.

For the advanced ring exercises practice jumping through muscle up to the top position and then coming down with a slow negative.

Start by standing under the rings and maintaining a false grip with your hands. From there jump yourself through to a low dip position keeping the rings in tight to your body. Press up to a support position and then as slowly as possible try to come all the way to a full hang position. Be sure to take your time working on this exercise for sets of 1 to 3 reps.

Once you are able to do several slow and controlled muscle up negatives in a row attempt your first full muscle up.

To perform your first strict muscle up grasp the rings with a false grip and be sure to maintain it the entire time. Pull your body as high up as you can so that your knuckles are below your collarbone. From there trace your chest muscles with your thumbs coming from the center to the outside as you transition from the top of the pull-up to the bottom of the dip. This is the most challenging part of the muscle up and will require some practice. From there in the bottom position of the dip press up to a support position and you have completed your first muscle up!

Once you have completed your first muscle up simply work on getting single reps for more sets. If you can get one rep the first time the next week try to get two reps and the week after that try to get three and then four and then five and then finally work your way up to be able to do to several muscle ups in a row in a full range of motion. From there the sky’s the limit, five reps of a strict muscle up in one set or you can even add more weight your muscle up making it even more challenging.

Another way to progress even further is to choose more challenging exercises on the rings using the progressive movement method. You can do things like front levers, back levers, front rolls or back rolls.

The rings are no doubt one of the greatest ways to increase your upper body strength, balance and coordination at the same time this is why they’re so effective at building some of the strongest bodies in the world!!

Take your training slow and you will benefit greatly from using the gymnastic rings in your workouts.

Tyler Bramlett

Here are a few other articles from Tyler:

Recommended Resource
If you are interested in the warm-up he uses with his clients, you should check out Warrior Warm-up:

 

.

Shoulder Pain and Farmer’s Walk Exercise

0

Filed Under (Fitness, Shoulder Injury, Shoulder Pain) by Rick Kaselj on 18-11-2012

I had a great question from a Fix My Shoulder Pain customer.

He asked:

What can you do to protect the shoulders when performing a Farmer’s Walk exercise?

Here is the answer for Shoulder Pain and the Farmer’s Walk:

==> Shoulder Pain and the Farmer’s Walk

Let me take a little time to summarize what I went through in the video above.

What is the Farmer’s Walk?

Farmer’s Walk exercise usually is done with some sort of a barbell with weights on the end. You grab it and walk forwards or backwards. You can either do it bilaterally (weight in each hand) or unilaterally (one weight in only one hand).

If you want to do the farmer’s walk you can perform it with a barbell or it can be done with a special type of barbell that is specific for the farmer’s walk.

Two Things You Can Do for Shoulder Pain when Performing the Farmer’s Walk

But I want to talk about the two things you could do when doing the farmer’s walk which will help protect your shoulders but still allow you to get the most out of that exercise.

Two things that I want to do is:

  1. Make sure to activate those lats because that will help stabilize and protect the shoulder.
  2. The second thing is co-contracting the biceps and the triceps which will provide more stability and support in the shoulder area.

A Cue That Will Help

A cue that will help is pressing that upper arm up against your body. This will allow you to activate the biceps, triceps and lats more in order to protect the shoulder.

Try it out on yourself.

You can feel it on yourself, just stand up and try it. Activate the lats and that helps tighten up the shoulder.

If I bring the arm up against my body, it makes it easier for me to activate my biceps and triceps and that will protect the shoulder even more.

Common Mistake

A common mistake in farmer’s walking is people will relax the shoulders and let them hang. Doing this goes against one of the concepts that I talk about in Fix My Shoulder Pain. What you want to do is have ideal centration in the shoulder in order to help when it comes to shoulder injury and shoulder pain recovery.

And by keeping it centrated, it leads to optimal contact of the shoulder joint. What can help with centration is activating those lats, activating those biceps and triceps.

So there you go. If you give the farmer’s walk a try and you are recovering from shoulder injury try those two things: activating the lats, and activating the biceps and triceps. And the cue to use is pressing that arm up against your body.

Recommended Resource

Now if you are looking for a fantastic resource when it comes to the deadlift, I recommend Deadlift Dynamite. It is written by Pavel Tsatsouline (the person who brought the kettlebell to North America) and Andy Bolton (First person to deadlift 1000 lbs.) It is an amazing resource.

Take care and bye, bye.

Rick Kaselj, MS

P.S. – If you liked the above video then this one may intest you as well:

Shoulder Pain and the Deadlift

.

 

Shoulder Pain and the Deadlift

0

Filed Under (Fitness, Shoulder Injury, Shoulder Pain) by Rick Kaselj on 17-11-2012

I got a question from a fix my shoulder pain client and he was asking about the deadlift and shoulder pain.

Here is his exact question:

Is there something that I need to remember when performing the deadlift if I am recovering from a shoulder injury?

Yes, there is. I go through it in this video:

==> Shoulder Pain and the Deadlift

Let me summarize things that I went through in the video.

Keys to Remember for the Deadlift and Shoulder Pain

And yes, there are a couple of things that you need to remember or add to your deadlift technique or cueing scheme.

What it involves is:

  • making sure your thoracic spine is in a good position
  • activating your mid traps
  • activating your lats
  • activating your rhomboids

Doing those four things will create good stability and protection to the shoulder so that you can do a shoulder safe deadlift.

Common Mistakes in the Deadlift that can Lead to Shoulder Pain

If I am flexed in the thoracic spine, the arms end up hanging and there’s greater risk of that shoulder being pulled out of its ideal position or centration. I want to make sure that there is ideal alignment or position of the shoulder to protect it from re-injury. The 4 things that I highlighted will help with that.

Four Things to Remember

  1. If I flatten out the thoracic spine more (activate the thoracic extensor muscles), this will help put the shoulder in a better position.
  2. Then if I end up activating the mid traps, this will put better tension around the shoulder blade.
  3. Then if I bring the rhomboid into things which will retract the scapula and move the shoulder joint back.
  4. Lastly if I bringing the lats into it, this will  build more tension around the shoulder joint.

Doing these four things will lead to a more stable and more protected position when performing the deadlift.

New Technique and a Decrease in Weight

Now, once again, with nearly all exercises when you start playing around with your technique and cueing, it ends up affecting the load that you can lift for a short period of time.

But after you integrate the new technique into your movement, your muscles figure out how to do it, your body figures out the movement and the weight will catch up.

Summary

So there you go, those are the four things that you can do in order to protect your shoulder if you are recovering from a shoulder injury or shoulder pain when you are doing the deadlift.

Recommended Resource

Now if you are looking for a fantastic resource when it comes to the deadlift, I recommend Deadlift Dynamite. It is written by Pavel Tsatsouline (The person who brought the kettlebell to North America) and Andy Bolton (First person to deadlift 1000 lbs.) It is an amazing resource.

Take care and bye, bye.

Rick Kaselj, MS

Top 5 Tips To Bullet Proof Your Shoulders

0

Filed Under (Fitness, Rotator Cuff Exercises, Shoulder Injury, Shoulder Pain) by Rick Kaselj on 19-10-2012

Remember in Rocky III when the reporter asked Clubber Lang his
prediction for the fight?

Mr. T glared at the camera and said, “My prediction?….PAIN!”

Rocky & Clubber inflicted some serious pain on each other, but
don’t do it to yourself voluntarily.

Here are some tips to bulletproof your shoulders. They are the most
commonly injured body part in the gym and if they get banged
up you’re pretty much out of commission, which is depressing.

Real quick before the tips, I need to tell you that today is the last day
that you can grab the entire Fix My Shoulder Pain system with all
of the launch bonuses for only $20. There, don’t say I forgot to remind
you.

Last Chance To Get Fix My Shoulder Pain for $20 <<< Ends Today

Top 5 Tips To Bullet Proof Your Shoulders
 
1. Build Tension in Your Lats – The lats are the most ignored muscle when
it comes to the shoulder. It is thought that it is only a back muscle but it
provides stability and protection to the shoulder. When doing shoulder exercises,
activate your lats and keep your shoulders happy.
 
2. Prime Up Your Muscles – Most people do a warm up that just lubricates
the joint. You need to activate and turn on all the muscles in the upper body
so the smaller muscle groups in the shoulder can help protect the shoulder.
 
3. Technique, Technique, Technique – This is the number one reason why
people injure their shoulders. You can’t go to the gym every day and work on
your max lift. Your warm up sets are the perfect time to perfect your technique.
Also get feedback from a training partner or a trainer.
 
4. Watch Out for Fatigue – Cooking your smaller muscles in your shoulder
muscles can lead to a shoulder injury. If you do a lot or very heavy exercises
that target the rotator cuff, the rotator cuff may not be able to do
its job throughout the day, which increases the risk of shoulder injury and pain.
 
5. Work on Your Shoulder Blade Muscles – Many strength coaches will say
you are wasting your time on this but if you want to have a bullet proof shoulder,
you need to work on them.

======

Last Stop for The Pain Train, Time To Get Off <<< Ends Today

If you feel like you’ve been going in circles with the doctors and rehab places
and don’t want to waste any more time or money on temporary solutions, check
out Fix My Shoulder Pain. For $20 you’ll learn more from Fix My Shoulder
Pain than anyone else will ever take the time to tell you about.

Rick Kaselj, MS

 

.

Try this Deep Fascial Rotator Cuff Stretch

0

Filed Under (Fitness, Rotator Cuff Exercises, Shoulder Injury, Shoulder Pain) by Rick Kaselj on 18-10-2012

3 out of the top 4 shoulder injuries involve the rotator cuff so you need to keep them healthy.

Here’s one of the best stretches you can do for your rotator cuff. Most people don’t even know you can do this.

The deep fascial rotator cuff stretch is way more effective than other traditional static chest stretches because it hits the fascia in the shoulder. Watch it in the video below.

The fascia is connective tissue that encases muscles and connects groups of muscle together.

With a regular chest stretch, you hit the muscle but what also is affected in a painful joint is the fascia.

With shoulder pain, connective tissue shortens up and gets thick.

We need to hit fascia in order to stretch it out, thin it out, and help the muscle move better while loosening up the shoulder. Regular static stretches of the chest do not do that.

Click Here To Watch and Try a Sample Fascial Stretch from FMSP

Rick Kaselj, MS

P.S. If you haven’t picked up the new Fix My Shoulder Pain system yet, what are you waiting for? It’s only $20 bucks!

36-Hours Left To Get FMSP for Only $20 << Order Here

 

Here Are 3 CECs for You

0

Filed Under (Fitness, Shoulder Injury, Shoulder Pain) by Rick Kaselj on 18-10-2012

I got this email from a client:

“I just got Fix My Shoulder Pain and I am loving it!
Is there any way that I can get CECs or CEUs for it?”
Marie

I thought that was a great idea.

I spent yesterday afternoon working on a CEC/CEU exam for Fix My Shoulder Pain.

Here it is:

Get Fix My Shoulder Pain + 3 CECs <== Only $20 

Here is the deal.

Q: How many CECs/CEUs is it worth?

A: It is worth 3 contact hours. For some associations that will be 0.3 and for other associations is will be 3.0 .

Q: What associations has it been approved for?

A: Later this afternoon I will be submitting CEC/CEU applications to:

  • National Strength and Condition Association (NSCA)
  • Canadian Society of Exercise Physiologists (CSEP)
  • British Columbia Recreation and Parks Association (BCRPA)
  • British Columbia Association of Kinesiologists (BCAK)
  • College of Massage Therapists of British Columbia (CMTBC)

Q: What if my health or fitness association is not listed above?

A: No worries. Every health and fitness association has a petition process which means you can submit the course to them to get a course approved for CECs. This usually involves filling out a short form and submitting it to them. All the information you will need for the form is in the CEC exam package.

Q: How does the CEC/CEU exam work?

A: You watch the video presentation for Fix My Shoulder Pain. As you are watching the presentations, go through the CEC exam and fill in the answer sheet. When you are done the answer sheet you fax or email me the answer sheet. I will mark it and send you your 3.0 or 0.3 CECs/CEUs.

Q: How do I get the CEC/CEU exam?

A: After you get Fix My Shoulder Pain, email me at support (at) exercisesforinjuries.com with your receipt number and I will send it to you.

Q: What if I already have Fix My Shoulder?

A: No worries, just email me your receipt number to support (at) exercisesforinjuries.cm and I will get it to you.

That is the deal.

Cool?

Get Fix My Shoulder Pain + 3 CECs <== Only $20 

Rick Kaselj, MS

 

.

Do You Make This Mistake When Performing the Cable Pec Fly Exercise?

2

Filed Under (Fitness, Shoulder Injury, Shoulder Pain) by Rick Kaselj on 17-10-2012

Can you spot what’s wrong with the picture below?

I am doing something that could lead to shoulder pain or injury.

Did you find it?

Let me help you out.

I see people doing this all the time and over time this will lead to a
shoulder problem, this I”m certain of.

What I’m doing wrong is called the “shoulder tuck”.

I am demonstrating the incorrect finish (on purpose)
of Cable Pec Fly.  A shoulder tuck is when the
shoulder joint collapses toward the middle.

When you stand nice and upright, the shoulder is in great centration.
But at the end of the cable pec fly exercise a ton of people will
let their shoulder drop a little in and to the middle.

This little collapse puts unnecessary stress and strain on the shoulder.
Over time this leads to some serious damage to your rotator cuff.

Looking at the top 4 injuries to the shoulder, the rotator cuff is involved
in 3 of them.  That’s why you want to make sure you have a healthy and
strong rotator cuff.

If You Do The Shoulder Tuck Here’s How To Fix It

  1. Next time you do a chest exercise, make sure your chest stays up and does not drop.  Dropping your chest leads to shoulder tucking.
  2. Keep your head in good alignment and look straight ahead; looking down will drop your head and lead to tucking.
  3. Have your hands open in order to decrease stress and tension in the elbow and neck.
  4. Move the hands to the middle of the body but have them stop just inside of being in line with the arm pit.  Do not let them come together or cross the midline of the body as this leads to the shoulder tuck.

These tips apply to all fly movements….

=====
Use this quick tip to avoid any future shoulder issues.  If you have any
kind of shoulder pain already I recommend you grab the brand new
Fix My Shoulder Pain system.

——->  Don’t Avoid Shoulder Pain – Get Rid Of It

It’s on sale for just $20 right now and jam packed full of useful exercises
and techniques you can use to stay pain free and train with 100% intensity.

Rick Kaselj, MS

 

.