▶️YouTube

3-Step “Reverse Out Shoulder Pain” Routine

The Kneesovertoesguy·youtube.com·10 min read·Mar 28

Select text to create a clip

Transcript — click timestamp to jump, select text to highlight

241 segments

Joe Rogan recently mentioned our shoulder health routine,

so I'm gonna break it down for you.

First off, this was inspired

by the legend Charles Poliquin,

and there are many ways to accomplish these results.

These are the three basic dumbbell exercises we do.

They're measurable, they scale up or down easily.

We generally would program them for three sets,

eight reps, four seconds down each rep.

We'll dive into it.

For each exercise, we'll show you some options,

so if you don't have this, no worries.

One of the opposites of common causes of shoulder pain,

like throwing or punching, is retracting the shoulder blade,

and you'll notice I'm going down very slow.

So this action is one of the reverses

of common causes of shoulder pain.

Then I'm trying to control down.

The weight down is even more important for our purposes.

Now, that's one exercise.

This is how I like to do it.

You'll notice that my arm is not here.

I'm going above.

So it's got a nice, full, free range of motion.

I'm strengthening up,

and I'm trying to fight down without my elbow bending.

Because if I'm here, this is less weight, less leverage.

This gives me a nice, strict, measurable.

If you don't have a dumbbell, if you don't have a bench,

Derek will now show you a band version.

So like Ben showed you the power raise,

if you don't have access to a dumbbell or a bench,

you'll just grab you a traditional band.

It doesn't have to be exactly this band.

What you want to do is just kind of stand in your reposition.

Imagine your head is like pulling to,

like a rope is pulling your head to the ceiling,

keeping your arms straight out, relax those shoulders.

What you're going to do is retract those traps in the back

and just kind of reach all the way out.

So it's kind of a similar motion to the power raise,

where it still gets those real delts in those traps in the back.

It's really good for your posture and shoulder health.

So really here, if the band is too, too tight,

you can reach those hands out a little further and make it easier.

If it's too easy,

you can bring those hands a little closer together, depending on the band.

Keep those shoulders relaxed,

contract those lats in the back and pull straight out.

I really, I usually go for 20 to 25 reps

or until you get a nice little burn.

But yeah, but you, you'll definitely feel these rear delts in the back

and you'll feel these, these traps.

So it's really good for great for posture for great for just alignment.

So good for shoulder health.

So if you don't have access to a bench and can't get to do a power raise,

you can take some bands anywhere and kind of do these band pull-upers anywhere.

So another of these common opposites is externally rotating the shoulder.

So if you think about baseball, think about the first exercise we did.

And now the second one, you have a lot of the opposites there.

So if you imagine my body as a skeleton

and I'm trying to throw a baseball as hard as I can,

I'm trying to launch these bones like out of the socket.

So these two exercises are directly helping me to be stronger in reverse of that.

So again, the way down is really important for me,

jacking up my strength by about 25% on these two exercises.

My chronic shoulder pain went away.

I used to be an idiot and practice a thousand basketball passes against the wall per day.

If you don't believe me, see how fast you can rocket two basketballs against the wall

with your right hand or your left hand.

You don't get good at that without thousands and thousands and thousands of reps.

But I had chronic shoulder pain.

It lingered for years, simply getting stronger in reverse of the throw handled it just as important.

If not more important, my dad played baseball growing up.

He used to paint walls for his work.

He had to stop doing that because his shoulder pain was so bad.

He did this routine.

He was telling me last night, he thinks it's a miracle.

He's been able to paint now for years without pain because of this routine.

So you can see I'm challenging.

I'm getting tired there.

Dumbbells, not the only way.

So again, we'll go back to Derek.

Backstory, Derek's 13 years my senior.

He's 46.

We became friends 13 years ago.

And we started working out together.

One of the things I noticed is he was so much stronger than me.

Same body weight, same size.

All this for him was so much stronger than me on this exercise.

We use this as variation.

We do the dumbbell ones and we do this exercise.

He's going to teach it to you.

So yeah, this is actually one of my favorite exercises.

I grew up and I was doing a lot of push-ups, man.

My dad, my uncles, he's always had me do push-ups.

So I was like internally rotated.

And so when I learned that the baseballs, it kind of really helped me open up and really

got my posture right and really helped to like really fix my posture.

So I really got good at these, like Ben said.

And so over the years, right now this is like half body weight.

So we recommend half body weight for 20 reps.

So you'll have a rope where it's kind of like neck level.

It's going to reach out.

Imagine you ripping that rope apart and you really get that metal all the way to your neck,

controlling it in.

So all the way out, rip that rope apart.

And most people, if you see, if you see most people doing, even probably you, you'll probably

get it right here and get stuck.

And so that means you got so much more posture you can get.

And so that means you're limited right there in those traps, in those rear delts.

So control it in.

Really rip that rope apart.

And so if you want to get taller, if you want to really get your posture right, and you really

want to open those shoulders up.

A lot of people, if you see them walk around, they're probably losing half an inch to an inch

in their posture just because they don't have, have not ever worked that motion.

So really a face pull that's really good.

Ben, Ben, Ben, Ben, Ben to show you, man.

Yeah, I used to be six, I used to be five, 11 and a half, man.

Now I'm like six, three.

I mean, this is like, this guy is unbelievable.

It's an inspiration.

Thank you, bro.

It's really simple for us to see.

Oh, he's measurably way stronger than me at something.

I've improved a lot.

My shoulders are still not as good as his, but they look better.

They're more athletic than they were before.

Yeah, yeah, it's good to have one thing I can get Ben on, though, man.

You know what I'm saying?

You got to have one.

Hey, Derek cooked me on the court last week.

I'm not going to lie, so I got to work back.

I'm on an L right now.

Fernando's going to now show you the finishing touch, which is there is a bit of downward

motion that gets into these muscles.

You see the trap muscles.

We've heard of the trap muscles.

Let's look at an anatomy image right now.

Those go all the way down to just above your lower back.

This is actually the finishing touch on the routine to help protect the shoulder.

So this exercise works the trap three.

One, two, three.

Three refers to the bottom part of the trap, how Ben was saying.

And what we like to do is set up an incline bench.

You can stand or sit on it, depending on the height of the bench.

And there's two ways to do this.

The proper technical way is you engage the upper back and you raise the arms in a Y position

and control the way down.

Okay.

Now, there's a lot of people who cannot do this or cannot feel the activation for whatever

reason.

Okay.

And I struggled personally with this from being a thrower for so long.

I had a lot of shoulder injuries and pain.

And when I did this exercise, I couldn't even get my arms up.

Felt like I wasn't engaging the right muscles.

So what I actually ended up discovering many years ago was that if I essentially just get

the weight up there, activate those muscles, then I can really start to engage the proper

muscles and make.

And I actually had a huge breakthrough once I started doing these eccentric trap three

exercises.

I also like these, even if you don't have severe shoulder issues, because it allows you

to go heavier.

So it's a great plateau buster.

So let's say you've been doing trap three and you're kind of stuck at the same weight.

Go heavier, 20, 25% heavier.

Get it up there and fight five, six, seven, eight, even eight seconds down.

Okay.

This is going to be a great way to tap into new fiber, break through that plateau.

So another factor to keep in mind is I like to train all my pressing movements in different

angles.

So if you're doing a lot of flat benching or dips, pushups, make sure you also train overhead.

Okay.

So the shoulders work in multiple angles.

So it takes a lot of different variation to properly or fully get the most out of it.

And for every motion you do forward, you should do one backwards.

If you spent your life being a thrower or having shoulder issues in the front here, excessive

rounding, maybe do two to one in the gym.

Balance out your life by doing more in the gym.

So I personally always do two for one, every pressing exercise I do, I will do two back

exercises, press overhead, chin-ups, bench press, pushups, dips.

I'll do trap three, rows, different angles, face pulls, external rotators.

Okay.

So even if, again, even if you don't have problems and maybe you're concerned about having shoulder

problems, just train a good two to one, work lots of different angles, go full range of

motion.

And you're going to have very, very strong, healthy and functional shoulders.

Work now.

Jared's going to show you what to do right now.

You could do it with no equipment, just your body.

All right, so Frank Fernando showed you one option of the trap three.

If you do have a bench, if you're lucky enough to have access to weights, this is something

if you don't have, if you're in a dorm room, if you're at home, something I like to do a

lot is something called the Superman.

So all you need to do is, Leonard, can you get me that mat real quick?

If you can grab a mat or you can just lay on the ground and really like to keep my thumbs

forward, keep that neutral chin, and you just kind of really reach all the way up.

A lot of people will stop here.

If you can go all the way up, you'll see a similar motion to the traps in control and

glutes as a hamstrings, a really entire posterior chain workout.

So you just kind of come all the way up.

You can do it.

Alternate if you feel like you have some imbalances.

I usually do 15 reps and then I hold at the top and really keep trying to just keep squeezing

up and you'll, you'll, you'll feel a similar motion to that trap three that Fernando showed

you.

So I want to say you're good before me telling you're not pinching.

Yeah.

So you want to keep those shoulders down, keep, keep a neutral chin.

You don't want to be here and you don't want to be too here.

You want to keep a neutral.

Yeah.

So everything's coming up.

One motion, you're reaching through your back.

It really squeezed to the top.

So that's something anybody, I used to do that pretty much every day.

Um, got certified Pilates and that was one of the movements that really helped me and

kind of probably one of the reasons I got good at the, my posterior chain exercises, like

the face pulls, like the band pull apart, just because of that single motion itself.

So I recommend people do that regardless.

Even if you do have access to a gym, it just, it's just a great posterior chain workout to

really help your spine, help your low back, help your glutes, help your hamstrings.

So great workout, but I appreciate it.

Thank you guys for watching.

If you're new to ATG, we have the lowest price on the internet, not just to see all of our

programs, but to be able to ask your own questions and send in video of your form.

One of our original members six years ago made us a custom app.

Our app takes the least clicks of any fitness app there is to film yourself right from the

app.

Send it to us and have us coach your form.

So the goal is just for 50 a month that it's like being in here.

There's no long-term contract.

It's half off your first month.

So at the lowest, go ahead and pill adjust for 25 bucks.

I learned everything we know, get your form, right, but it's there for you as an option.

And as you can see, we don't have any secrets here on YouTube.

So everyone wins.

That's the goal.

Thanks for watching.

Clips

No clips yet

Select text above to create your first clip

Loading connections...

Reflect

What was the most compelling evidence or example presented?

Press Cmd+Enter to submit