Overhead Lifting: A Must for Shoulder Strength and Size

I Love Pressing Movements

I love shoulder training. I especially love the idea of taking barbells, axles, logs, stones, kegs and other odd objects and lifting them over my head like an absolute caveman or barbarian.

Hell, I’d Overhead Press every workout if I could recover quick enough. When you are doing overhead lifts, it’s like you can just feel the muscle fibers expanding and becoming stronger.

I Hate Shoulder Isolation Work

But one thing that bores the hell out of me is isolation work for the shoulders, like front and side laterals.

Now, if you’re talking posterior delt work, postural work, shoulder stability specific training, I am all about it, but as far as doing Dumbbell Side Laterals, man, I’d rather have you jab me in the eye with an ice pick.

The other reason I don’t like doing a lot of Side Laterals is the fact that the rotator cuff is responsible for the initial movement of the dumbbell, and I have read of people injuring these small muscles doing this exercise, and being out of the weight room for a while because of it, so I don’t like to press my luck in that way, either.

But recently, I wanted to start putting some more emphasis on the Front Delts, so I entertained at least doing some Front Raises with an EZ Curl Bar.

After a couple of shoulder sessions, I was bored out of my mind and looking for something else to try.

Enter: The Landmine Press

Then, out of nowhere I saw an article by Tony Gentilcore on T-nation that showed several lifts for training the front delts, and one of them that caught my eye was Landmine Press, as if he was reading my mind.

I instantly gave the lift a try in my next upper body workout, and I loved it.

Although not a full-on isolation movement for the anterior delts, it did hit them hard and provided yet another way to get my press on.

The next day after the workout, I had that familiar feeling of working the delts hard, but without the stinging pain of straining the underlying, smaller stabilizer muscles.

I tried a couple of variations of the lift, but by far my favorite is the Kneeling Landmine Press. By kneeling, you end up pressing upwards more and it makes the movement a bit more challenging this way.

For instance, I was able to hit the Standing Landmine with 100-lbs added for a set of 8 with each arm, but in the Kneeling position, I could only muster half the reps, plus there seems to be a better core engagement.

Low Ceiling Getting Your Press Down?

When I posted this video up on YouTube, Nate Brous, a friend of mine and certified Red Nail Bender, mentioned that the exercise looked very promising for him in particular, because he is very tall and his home gym has a very low ceiling which makes overhead pressing very difficult. By performing the Kneeling Landmine Press, he can work the pressing muscles without having to deal with the ceiling.

I know all about that, because I used to have a hell of a time pressing in my basement, due to the low ceiling. If you are in the same boat and a low ceiling is keeping you from getting your press on, then this might be the accessory movement for you.

Main lift vs Accessory lift

Take note that I think this lift is best used as an accessory lift. I think for sheer shoulder mass and strength, you will be much better off doing some form of overhead pressing, either standing, or seated, simply because you will be able to move much more weight and work much more overall muscle all at the same time.

To see how to set up this exercise check out this video.

Programming the Kneeling Landmine Press

Here is how I have been training the Kneeling Landmine Press.

Set 1: 25-lbs added. 8 reps per arm
Set 2: 50-lbs added. 8 reps per arm
Set 3: 75-lbs added. 8 reps per arm
Set 4: 100-lbs added. Max reps left arm, match reps with right arm.
Set 5: Same as set 4.

I have done this two weeks in a row and my best is 4 reps per arm at 100-lbs, if you count that last rep with my right arm in the video as a rep. I got out of alignment, lost my balance, and had to chase the barbell in order to keep from dropping it.

I am toying with the idea of ramping up quicker through the loading and then going for some sicker volume next time I hit this. This is what I am planning:

Set 1: 50-lbs added. 8 reps per arm
Set 2: 75-lbs added. 8 reps per arm
Set 3: 100-lbs added. Max reps left arm, match reps with right arm.
Set 4: 75-lbs added. Max reps left arm, match reps with right arm.
Set 5: 75-lbs added. 8 left, 8 right, 7 left, 7 right, 6 reps left, 6 reps right, and so on.

To me, that sounds like some sick-ass volume and it should blow the delts up big time. I will give this a try and report back here.

Until then, make sure to subscribe to my YouTube channel for more awesome videos.

All the best in your training.

Jedd

The Call to Arms is NOW!

“How Much Ya Bench?!”

This is a guest post from Chandler Marchman, designer of the SWOLE System: The New Authority for Building Size, Strength, and a Lean Athletic Body

The Bench Press – the one lift in the gym that’s seemed to transcend beyond the realm of just meathead weightlifting enthusiasts, and solidified itself as the official lift that every man must know his number for. So pretty much, if an over eager Man-Crushing beckons the question, we as men must be prepared to respond proudly with a stout number otherwise risk getting asked to turn in our MAN-Card…

But what if you are a competitive Strongman, CrossFitter, or Olympic lifter that holds the Overhead Press in higher regard????

I for one can attest to this dilemma. However, instead of ditching the bench press all together, I have found a simple and extremely effective way to not only do both, but also utilize one of powerlifting’s most prominent training systems to do so. That’s right, for those of you afraid to expose your undying allegiance to the Overhead Press, you no longer have to shamefully explain to people that you prefer a different movement pattern than the King of Meathead lifts…So rejoice, and restore your MAN-Card to its rightful place in your wallet. You no longer have to just do Overhead, you can Bench Press too!!!

The Birth of the SWOLE System

The solution I found to this meathead conundrum was birthed whilst training for my last Strongman Competition in which the pressing portion of the competition would be a certain number of reps on different implements for time. Noting that the weights for this event weren’t my limiting factor, I had to focus my time and effort on developing as much speed overhead as possible.

It wouldn’t be enough to just be able to lift maximal loads overhead, I had to lift them with a relative degree of speed. So taking what I have implemented successfully with my own interpretation of the Westside Method, I simply adopted the same principles utilized to build the bench press, only using the Overhead in its place.

Let’s examine.

If you know the Westside Method and the results this program produces you can expect to produce an athlete that can lift a hell of a lot of weight as fast as greased lighting. Pretty much, their power output rivals that of an angry bear with the munchies going after your picnic basket. Scary…I know…

The Basic Concepts

How are they able to do this? Simple, their training goals (squatting, benching & deadlifting as much as humanly possible) are met by two different methods with two different objectives. The Dynamic Effort Method, which is put in place to increase the rate of force development in each core lift, and the Max Effort Method, which is put in place to be able to continually overcome the maximal load your body is able to lift.

***Because inducing hypertrophy and a greater degree of work capacity are important goals for my athletes and I, we also implement a Repetitive Effort day for our core lifts as well***

Applying Dynamic Effort Training to Overhead Lifts

The objective of the Dynamic Effort Method is to increase the rate of force development in your core lift so that your max effort lifts will have greater bar speed. In order for me to take advantage of this training effect so that I could lift not only heavy weights overhead, but do so with speed, I would focus my efforts on the Strict Press, Push Press and Jerk as my core lifts instead of the Bench Press. I follow the same percentage (40% – 60%), rep (3 reps), and set (8 – 12 sets) range as the Westside Method, just with a different core lift.

Applying Max Effort Training to Overhead Lifts

The same principles apply to my approach to Max Effort Method training days. Three days after my Dynamic Effort Day, I would focus on hitting anywhere from a 1-5 rep max on the SAME core lift I did three days prior (it’s important to note that I’d rotate implements as well as the style of OH lift in order to continuously adapt to different stimuli).

By focusing on developing as much maximal strength as speed, I was able to develop tremendous power output in this movement pattern, insuring that on competition day, those lifting against me would soil themselves in fear! It worked… #Strength,Speed,&Stamina=Dominance

So where does the Bench Press fit in? Well, just like with the Bench Press, I found that focusing your supplemental work on the muscles involved in the core lift itself was the best way to improve the core lift. In this case, conveniently enough, the same muscles that are used in increasing your OH Press are the ones being used in the Bench Press (triceps, shoulders, and upper back to be specific). So my supplemental work was composed greatly of Bench Pressing.

Training Volume Considerations

As far as volume goes, I used the same protocol as that of many powerlifters using the Westside Method. On Dynamic Effort Method training days where the weight is submaximal, my supplemental work (on the Bench Press) would be relatively heavy (3-5 sets of 4-8 reps), whereas on Max Effort days when I’m lifting near maximal weights for my core lift, the supplemental work would be much lighter with far greater volume (3-5 sets of 12-20 reps).

So all I had to do was implement the Bench Press as my supplemental lift and BOOM, I could actively achieve my objective of increasing not only the weight I could put over head as well as how fast I could do it, but also answer the most important question any and every meathead could be faced with… HOW MUCH DO YOU BENCH?

---

This has been a guest post by Chandler “MANdler” Marchman, author of SWOLE System: The New Authority for Building Size, Strength, and a Lean Athletic Body

---

NOTE FROM JEDD: I recently met MANdler at a seminar in New Jersey and asked him to tell us a little bit about his program, and this is what he had to say (I had just beaten him in a Hulk Hogan impersonation contest).

Here’s a run-down of what is included in the SWOLE System:

Component 1: The Training Manual
Understand the SWOLE System and how MANdler gets such awesome results with his clients.

Component 2: 12 Week Training Routine
MANdler lays out 3-months worth of programming to turn you into an ass-kicking machine.

Component 3: Exercise Video Database
MANdler shows you exactly how to perform each exercise to ensure proper form and best results.

Component 4: The Diet Manual
Understand how to eat the right way in order to get Swole even faster.

Component 5: Meal Plans
Apply the Swole Methods for quickly and easily with this done-for-you diet plan.

Component 6: Supplements Guide Book
Not all supplements are bad – find out the ones that are worth your money and will help support all your other hard work and discipline.

Common Questions About the SWOLE System

:

Q: What is the SWOLE System and HOW does it work so fast?

A: The SWOLE System is an all-inclusive training packet that focuses on a percentage based scientific approach to training and easy to follow diet guide, that lead to fast and efficient results such as increased size, strength, endurance, and a lean athletic physique.

---

Q: What is included with this training system?

A: Included in this success pack are a done for you 12-Week transformation program, Video tutorials for EVERY exercise, a simple to follow diet guide, as a well as a theory portion that explains WHY the SWOLE System works so well for increased size, strength, power, endurance, and SEX APPEAL (you’ll look good while performing good as well)!!!

---

Q: I’m an athlete that needs to build strength, size and SPEED…will this training system work for me?

A: This system was actually started with athletes in mind. You will build size, strength, endurance and yes, even speed at a ridiculous rate! All things held constant, the athlete with superior strength, speed and conditioning ALWAYS wins. You don’t want to be left behind or face an opponent that has trained with this system. TRUST ME!!!

---

Q: Is there a diet component to this program? How does it work?

A: Yes. It’s one of the most important issues you must address when working towards your goals, and the simple system we use to address WHAT to eat, WHEN to eat, and HOW MUCH to eat, are what make this done for you, “Plug & Chug” diet system SO effective.

---

Q: Will this program work if I’m just trying to get ripped?

A: HELL YEA!!! For many of the weekend warriors at my gym, this is there one and only goal!!! When you focus on the training protocol that we focus on with this training system, it is theoretically IMPOSSIBLE to not decrease your body fat percentage while developing a lean athletic physique.

---

Q: I’m older than a lot of your “success stories” seem to be (in my late 30’s), will this program be suitable for me as well?

A: Absolutely it will work for the older than 30 crowd! Our bodies are meant to adapt to the demands that we place upon them. When we go through this specific, science based training protocol, it’s all the more important that we focus on training efficiency. And that’s the cornerstone of the SWOLE System’s philosophy. Train smarter, not harder. Train optimally, not maximally. When we match our training, our nutrition, and our lifestyle with the proper road map that are dictated by our specific goals, we are guaranteed to have success, REGARDLESS of age!

---

For more information on the SWOLE System, click the image below:

---

---

“How Much Ya Bench?!”

This is a guest post from Chandler Marchman, designer of the SWOLE System: The New Authority for Building Size, Strength, and a Lean Athletic Body

The Bench Press – the one lift in the gym that’s seemed to transcend beyond the realm of just meathead weightlifting enthusiasts, and solidified itself as the official lift that every man must know his number for. So pretty much, if an over eager Man-Crushing beckons the question, we as men must be prepared to respond proudly with a stout number otherwise risk getting asked to turn in our MAN-Card…
But what if you are a competitive Strongman, CrossFitter, or Olympic lifter that holds the Overhead Press in higher regard????
I for one can attest to this dilemma. However, instead of ditching the bench press all together, I have found a simple and extremely effective way to not only do both, but also utilize one of powerlifting’s most prominent training systems to do so. That’s right, for those of you afraid to expose your undying allegiance to the Overhead Press, you no longer have to shamefully explain to people that you prefer a different movement pattern than the King of Meathead lifts…So rejoice, and restore your MAN-Card to its rightful place in your wallet. You no longer have to just do Overhead, you can Bench Press too!!!

The Birth of the SWOLE System

The solution I found to this meathead conundrum was birthed whilst training for my last Strongman Competition in which the pressing portion of the competition would be a certain number of reps on different implements for time. Noting that the weights for this event weren’t my limiting factor, I had to focus my time and effort on developing as much speed overhead as possible.
It wouldn’t be enough to just be able to lift maximal loads overhead, I had to lift them with a relative degree of speed. So taking what I have implemented successfully with my own interpretation of the Westside Method, I simply adopted the same principles utilized to build the bench press, only using the Overhead in its place.
Let’s examine.
If you know the Westside Method and the results this program produces you can expect to produce an athlete that can lift a hell of a lot of weight as fast as greased lighting. Pretty much, their power output rivals that of an angry bear with the munchies going after your picnic basket. Scary…I know…

The Basic Concepts

How are they able to do this? Simple, their training goals (squatting, benching & deadlifting as much as humanly possible) are met by two different methods with two different objectives. The Dynamic Effort Method, which is put in place to increase the rate of force development in each core lift, and the Max Effort Method, which is put in place to be able to continually overcome the maximal load your body is able to lift.
***Because inducing hypertrophy and a greater degree of work capacity are important goals for my athletes and I, we also implement a Repetitive Effort day for our core lifts as well***

Applying Dynamic Effort Training to Overhead Lifts

The objective of the Dynamic Effort Method is to increase the rate of force development in your core lift so that your max effort lifts will have greater bar speed. In order for me to take advantage of this training effect so that I could lift not only heavy weights overhead, but do so with speed, I would focus my efforts on the Strict Press, Push Press and Jerk as my core lifts instead of the Bench Press. I follow the same percentage (40% – 60%), rep (3 reps), and set (8 – 12 sets) range as the Westside Method, just with a different core lift.

Applying Max Effort Training to Overhead Lifts

The same principles apply to my approach to Max Effort Method training days. Three days after my Dynamic Effort Day, I would focus on hitting anywhere from a 1-5 rep max on the SAME core lift I did three days prior (it’s important to note that I’d rotate implements as well as the style of OH lift in order to continuously adapt to different stimuli).
By focusing on developing as much maximal strength as speed, I was able to develop tremendous power output in this movement pattern, insuring that on competition day, those lifting against me would soil themselves in fear! It worked… #Strength,Speed,&Stamina=Dominance
So where does the Bench Press fit in? Well, just like with the Bench Press, I found that focusing your supplemental work on the muscles involved in the core lift itself was the best way to improve the core lift. In this case, conveniently enough, the same muscles that are used in increasing your OH Press are the ones being used in the Bench Press (triceps, shoulders, and upper back to be specific). So my supplemental work was composed greatly of Bench Pressing.

Training Volume Considerations

As far as volume goes, I used the same protocol as that of many powerlifters using the Westside Method. On Dynamic Effort Method training days where the weight is submaximal, my supplemental work (on the Bench Press) would be relatively heavy (3-5 sets of 4-8 reps), whereas on Max Effort days when I’m lifting near maximal weights for my core lift, the supplemental work would be much lighter with far greater volume (3-5 sets of 12-20 reps).
So all I had to do was implement the Bench Press as my supplemental lift and BOOM, I could actively achieve my objective of increasing not only the weight I could put over head as well as how fast I could do it, but also answer the most important question any and every meathead could be faced with… HOW MUCH DO YOU BENCH?

---

This has been a guest post by Chandler “MANdler” Marchman, author of SWOLE System: The New Authority for Building Size, Strength, and a Lean Athletic Body

---

NOTE FROM JEDD: I recently met MANdler at a seminar in New Jersey and asked him to tell us a little bit about his program, and this is what he had to say (I had just beaten him in a Hulk Hogan impersonation contest).

Here’s a run-down of what is included in the SWOLE System:

Component 1: The Training Manual
Understand the SWOLE System and how MANdler gets such awesome results with his clients.
Component 2: 12 Week Training Routine
MANdler lays out 3-months worth of programming to turn you into an ass-kicking machine.
Component 3: Exercise Video Database
MANdler shows you exactly how to perform each exercise to ensure proper form and best results.
Component 4: The Diet Manual
Understand how to eat the right way in order to get Swole even faster.
Component 5: Meal Plans
Apply the Swole Methods for quickly and easily with this done-for-you diet plan.
Component 6: Supplements Guide Book
Not all supplements are bad – find out the ones that are worth your money and will help support all your other hard work and discipline.

Common Questions About the SWOLE System

:
Q: What is the SWOLE System and HOW does it work so fast?
A: The SWOLE System is an all-inclusive training packet that focuses on a percentage based scientific approach to training and easy to follow diet guide, that lead to fast and efficient results such as increased size, strength, endurance, and a lean athletic physique.

---

Q: What is included with this training system?
A: Included in this success pack are a done for you 12-Week transformation program, Video tutorials for EVERY exercise, a simple to follow diet guide, as a well as a theory portion that explains WHY the SWOLE System works so well for increased size, strength, power, endurance, and SEX APPEAL (you’ll look good while performing good as well)!!!

---

Q: I’m an athlete that needs to build strength, size and SPEED…will this training system work for me?
A: This system was actually started with athletes in mind. You will build size, strength, endurance and yes, even speed at a ridiculous rate! All things held constant, the athlete with superior strength, speed and conditioning ALWAYS wins. You don’t want to be left behind or face an opponent that has trained with this system. TRUST ME!!!

---

Q: Is there a diet component to this program? How does it work?
A: Yes. It’s one of the most important issues you must address when working towards your goals, and the simple system we use to address WHAT to eat, WHEN to eat, and HOW MUCH to eat, are what make this done for you, “Plug & Chug” diet system SO effective.

---

Q: Will this program work if I’m just trying to get ripped?
A: HELL YEA!!! For many of the weekend warriors at my gym, this is there one and only goal!!! When you focus on the training protocol that we focus on with this training system, it is theoretically IMPOSSIBLE to not decrease your body fat percentage while developing a lean athletic physique.

---

Q: I’m older than a lot of your “success stories” seem to be (in my late 30’s), will this program be suitable for me as well?
A: Absolutely it will work for the older than 30 crowd! Our bodies are meant to adapt to the demands that we place upon them. When we go through this specific, science based training protocol, it’s all the more important that we focus on training efficiency. And that’s the cornerstone of the SWOLE System’s philosophy. Train smarter, not harder. Train optimally, not maximally. When we match our training, our nutrition, and our lifestyle with the proper road map that are dictated by our specific goals, we are guaranteed to have success, REGARDLESS of age!

---

For more information on the SWOLE System, click the image below:

---

---

Inch Dumbbell Overhead (Photo by Joe Mugovero)

One of my main body strength goals for 2012 was improving my Overhead Pressing ability, so I really began to look at all the contributing factors to a big press. Things like a strong core, lockout strength and speed off the shoulders were some of the things I looked at most heavily, because when I was doing strongman training, those were the things I focused on most often for building the press.

However, one of the things I did not take a real close look at, at first, was my flexibility and mobility in my shoulders and torso. To my surprise, working stretching into the routine has proven to be the absolute biggest factor in my increase in pressing strength recently.

It’s kind of ironic that including the simple practice of stretching would have such a big effect. I remember watching Lee Haney videos on ESPN when I was a teenager, so it’s not like this is the first time I ever heard of the concept.

My absolute neglect for stretching and any kind of range of motion or mobility maintenance came when I started studying NSCA materials. The literature stated that if you performed exercises with a full range of motion, then there would be no worry for loss of it.

More recently, several proponents of Biofeedback/Gym Movement have even spoken of their lack of use of stretching and mobility work in their routines.

Well, here is the problem with all those organizations and belief systems, from Lee Haney, to the NSCA, to GM: they are only referring to lifting and NOT what is going on the other 22 hours in the day.

For me, and maybe some of you reading this, the most important factor for my flexibility and range of motion status (aside from sheer genetics), I feel, is my positioning during those 22 hours.

The amount of time I am in a seated position, whether it is working, driving, or just lounging around is staggering. Sometimes, it seems as though if I am not walking to or from my car, or if I am not training, then I am sitting on my ass, and getting more and more locked up.

In relationship to my pressing numbers, I posted a few weeks back how I was able to make incredible jumps in pressing strength with some stretching and soft tissue work prior to and during my pressing workout. That post is here: What’s Working Now – Improving Overhead Press.

Now, although the improvements I saw in that workout were impressive as far as the actual weight jumps from one workout to the next, the numbers were still not where I would want them because in the past I have been capable of much more.

So, I began going back through some old video clips of myself pressing, and one thing I noticed was that several years ago I looked much more fluid. These days in my videos, I walk like Frankenstein, as if my spine is fused and when I press, I have almost zero lean in the thoracic region of my back at all. In the past, my thoracic mobility was far greater and a real strength of mine, so I knew I had to do something to get back there. Once I began incorporating drills right into my workout, I began instantly seeing some good results, thus the post I mentioned above.

And once I started seeing progress, I began trying out even more movements to see what would work the best. I’ve come up with three movements that I have gotten continued good results from and I want to share them with you so you can try them.

Pipe Roll Thoracic Arch

Squat Cage Doorway Stretch

Squat Cage Shoulder Point

These three movements have proven to have the biggest benefit for me in my training, of the dozens I have tried. If you think you are lacking in the mobility department for your thoracic spine, or if you think your shoulders are inhibited in some other way, then you should give these a try.

If these drills don’t seem to do anything for you, then I encourage you to do some experimenting. We are all different and have different limitations, so in turn we will all need to do different things in order to address those limitations.

Results From 8 Weeks of Concentrated Mid Workout Stretching

Barbell Military Press – Recent PR

In recent memory, in the Barbell Press out of a cage, my best has been 215. I have gotten that number so many times I have lost count. That really irritates me, because it is about 40 lbs under my best strict press on a barbell.

Without stretching or soft tissue work, I was topping out at 215 whether I did overhead press first or if I did Bench Press first. And that little factoid irritates me because you would think that after benching the triceps would be too tired to match my best PR, but it has seemed to have no effect whatsoever.

So, here is a recent video of some new high water marks for the Barbell Press out of the cage.

Barbell Military Press – Old Working Set

I am not sure if you can tell in the video clips, but I am able to get a bit more extension in my thoracic spine in the new PR video (I could certainly feel the difference that day). In the working sets video from a few months back, I don’t get anything at all. The benefit to getting this fluidity in the thoracic portion of the spine is that each repetition feels better, and feel less like I have two baseball bats running from my shoulders to my glutes, restricting me. Being able to bend ever so slightly back near the shoulder area lets me press much easier.

Take note, I am not talking about bending the lumbar spine like a 1950’s Olympic Press, as shown above. That is something that you should try to avoid. I played Russian Roulette with that too often back in the day and have no desire to go back to it. What I am looking to improve is my thoracic spine, the mid to upper torso (shown below)

Dumbbell Military Press PR

My numbers in this had been so bad, that I was pretty much stuck at 50’s. Then with time working on my ROM and soft tissue, I was gradually able to work up to 70’s and now 85’s is becoming my new standard. Below, I hit a set of 6 with 85’s, a set which felt so easy up until the last set, it is hard to put it into words.

In the video above, I think it is a bit easier to see the extension I am getting in the thoracic spine. This video was shot two pressing workouts after the Barbell Press workout where I pressed 235.

To sum things up, although my upper back/torso issues are not so bad that I walk around with like Quasimodo or have scapular winging, I still have issues with tightness in the shoulders and lack of thoracic mobility. Like an addict with a gambling problem, it took my a long time to admit to having these issues, but now that I have owned up to them and begun addressing them, as well as seeing the results, I feel I will be able to continue to improve.

Look for more updates coming down the pike on this. Until then all the best in your training.

Jedd

Sign up for Updates any time there is a new post:

---

Check Out These Classic Texts On Weight Training:
    

---

For everybody who comes to the site looking for ways to challenge your body and ways to spur growth and strength development, I’ve got a hell of a way for you to do it, today!

Chances are, you have probably done some work with Ropes before, and I bet you liked it.

I like it too. It makes for very intense cardio driven by the upper body, and it tests your mental strength as well as your physical capabilities.

Let’s look at the standard rope training that is commonly done.

The trainee takes an ulnar deviated neutral – forearm grip on the rope. From there, he raises the rope with shoulder flexion and then rapidly snaps the rope back down with shoulder extension.

This can be done with both ends of the rope moving upward at the same time, or by alternating the ropes.

This is, of course, a very intense form of training. In fact, new trainees are usually shocked when they try it for the first time and feel how tough it is.

But if you are like me, you like to mix it up and make standard training methods even more intense, so here is what you can try next time you train with Ropes.

WARNING

Proceed at Your Own Risk

This is a warning right now – this training is intense. Everything from here on out should only be attempted by:

• Someone who is properly warmed-up
• Someone who is not afraid to feel the pain of serious effort
• Someone who knows how to listen to their body and knows when to stop
• Someone who is serious about training the shoulder musculature dynamically

If you meet these requirements, then move ahead. If not, please leave now.

Variation 1 – 45-degree Whiplash

Instead of drawing the rope straight up and down, whip the rope diagonally at a 45-degree angle. The path also resembles a Figure 8.

You would be surprised how much slightly changing the angle of the rope undulations affects your shoulders. It also hits the core very hard.

Begin with 5 to ten thrusts from to low left to high right, and then switch to low right to high left, shooting for evenness. Be conservative to start out until you find out how well your shoulder endurance holds up.

Variation 2 – Ultimate Warrior Rope Shake Thrash

Stand 90-degrees away from the tree or other solid object you have the rope rigged to. From there, grasp both ends of the rope with both hands. Think back to the good old days of wrestling when the Ultimate Warrior would draw power from shaking the ropes, and proceed to shake the rope in the same manner.

You may want to paint your face for this one. I think it will help you get a few extra reps.

Variation 3 – Super Long Side Laterals

For this one, we are going to work one arm at a time and instead of using only half the rope, we are going to stretch the entire length of the rope out.

Don’t just perform controlled Side Laterals like you are lifting with a dumbbell. Move the rope up and down like you are trying to uproot the tree or snap the bolts that are holding down the equipment you rigged the equipment to.

Your side and posterior laterals will be juiced up after this one, and you may even feel your traps sizzling, too.

Variation 4 – Posterior Delt Assault

Face completely away from the spot where you have the rope rigged and bend slightly forward. Pull the rope tight and then take a half step backwards. Grip the end of the rope in one hand and proceed to perform rapid shoulder extension movements. Think of performing a skiing motion, but imagine the Abominable Snowman is coming down after you and you have to try to escape with just one ski pole.

– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –

These are just a few of the variations that you can do to mix up your rope training. I am sure that you can think up even more variations. If so, shoot a video and post it on YouTube and I will post it here. I want to see them and try them myself.

If you hate looking at just still shots, here is a video I shot in my yard for you. Unfortunately, the trucks were going by in full force, so I not only had to talk while gasping for air, but I also had to shout over the industrial traffic. Please bear with me.

Give them a try and report back here. Let us know what you think. We love the comments.

Also, if you get a chance, make sure to post this link to Facebook and share it with your buddies.

Now, go kick some ass.

Jedd

Check out more videos on my YOUTUBE CHANNEL < = Go Now!