https://www.nutra-365.com/tags/reuben-brooks/ Sat 12 Sep 2026 07:28:14 +0200 https://www.nutra-365.com/videos/91/how-to-train-through-shoulder-pain-john-rusin-pt-dpt-cscs/
Shoulder pain isn't just something you have to grin and bear. These are the best exercises for shoulder pain, and the best training techniques to get you on the road to pain-free lifting. ► Ultimate Guide To Training Through Injury: https://bbcom.me/3jwXfq4 ► Subscribe: http://bit.ly/2DK5lGD 00:00 - Intro 00:35 - Common Mistakes 03:12 - Shoulder Pain Movement Pyramids 04:30 - Three Big Takeaways In recent years, the shoulder has begun to rival the lower back as the top pain point for active people. Why? Partly due to how the shoulder is constructed, but plenty more is just about us—how we train, how we take care of ourselves, and how we position our bodies in the modern world. I'll be blunt: We, the lifters and athletes, aren't doing ourselves any favors in the way we warm up, train, and care for the shoulder. That's why the first step is to alert you to what you're doing that might not be helping your situation. Then we'll learn some pain-free alternatives to popular lifts and see how to put it all into action in your training. This is the guide you need to get back to pain-free pushing, pulling, and living again! | Stop Making Things Worse | More than any other pain point, the shoulder is a place where people's attempts to solve the problem often make it worse. Here are a few examples: Chasing shoulder mobility: Mobility definitely isn't a cure-all for shoulder pain. In fact, you almost definitely need more stability than mobility. And unfortunately, "stretching" your shoulder isn't the answer, either. Pulling on that shoulder capsule through intense stretches can make an injury worse! Skipping push-ups: As lifters get stronger at weighted movements, they tend to ignore push-ups. This is a mistake! Unlike most other pushing movements, the push-up actually encourages proper shoulder function. If you're chasing big bench numbers but you can't rock out a set of 10-15 perfect push-ups, you're setting yourself up for problems. Pushing more than pulling: Both because of our modern postural trends and because of the way the shoulder is built, you need to pull at least twice—and more like three times—as much as you push. Seriously! You can find more detail about how to rectify this situation in the article "Safe, Strong Upper-Body Lifting Begins With These Two Ratios." The short version: Use your warm-up! Training only on machines. Building a strong, capable shoulder demands sometimes working outside of machines, with tools like free weights and resistance bands. Bands in particular should be a permanent addition to your gym bag. Make Intelligent Movement Substitutions The biggest mistake of all? Trying to keep lifting through movements that cause you pain, rather than looking for alternatives. These movement pyramids show complete progressions of the most common shoulder-aggravating exercises. The bottom movement is the most approachable and the top is the most technical or difficult—like the barbell military press. Your objective is to determine the most advanced variation you can perform without pain. Then, use that variation in your training. If you're following a program that has heavy benching in it and you know it will cause you pain, here's what to do: pick something below it on the pyramid. A personal favorite that's gaining popularity is the banded push-up. Or you could do landmine presses instead of military presses. Training in stretched positions: In your training, look out for exercises that put you in a powerful stretch while you're moving fast. A couple of classic examples include kipping pull-ups and muscle-ups. These are going to be problematic for an injured shoulder. Some people never have problems with them, but plenty do. Lifting overhead when fatigued: This is a real problem in boot camp and CrossFit-style workouts, but bodybuilders and other athletes can be just as guilty. Any activity that demands lots of overhead strength or stability when you're already feeling worked is going to put your shoulder at risk. Respect your limits, and train with people who respect them, too. | Follow John Rusin | ► YouTube: http://bit.ly/2ST40CV ► Instagram: https://www.instagram.com/drjohnrusin/ | Follow Reuben Brooks | ► YouTube: https://bit.ly/3CXQOEc ► Instagram: https://www.instagram.com/approvedbybrooks/ ========================================­===== | Follow Us | ► YouTube: http://bit.ly/1RSJFa4 ► Facebook: http://on.fb.me/1lomhpr ► Instagram: http://bit.ly/1LzBxab ► Twitter: http://bit.ly/1RSJQlL ► Spotify: http://spoti.fi/1NRebm0 ]]> Wed 01 Sep 2021 18:34:05 +0200 https://www.nutra-365.com/videos/91/how-to-train-through-shoulder-pain-john-rusin-pt-dpt-cscs/ https://www.nutra-365.com/videos/92/how-to-train-through-knee-pain-john-rusin-pt-dpt-cscs/
These are the best exercises for chronic knee pain, and the best training techniques to keep from making things worse. ► Ultimate Guide To Training Through Injury: https://bbcom.me/3sHDTkI ► Subscribe: http://bit.ly/2DK5lGD 00:00 - Intro 01:15 - Common Mistakes 03:05 - Knee Pain Movement Pyramids 04:10 - Three Big Takeaways It doesn't always get the same attention as back pain or shoulder pain, but knee pain shares a lot of similarities with those two types of injuries. First and foremost, it's not picky about who it attacks. No, not just big-squatting powerlifters have sore knees! In fact, boot-camp and HIIT fans also have surprisingly high incidents of knee pain. And runner's knee? Well, they call it that for a reason. The nice thing about knee pain, if there is one, is that it often responds more predictably to some simple solutions—things like strengthening your weak links, picking non-aggravating exercises, and taking a break from something you may be overdoing. To be clear, this isn't a guide for ACL surgery rehab, or temporary knee pain from a single class or squat session. We're talking chronic knee pain—which can be plenty painful and limiting in its own right. Here's how to work through it. Step 1: Stop Making Things Worse Perhaps more than shoulder or back pain, athletes often try to "gut it out" through knee pain. Unfortunately, this is just the sort of approach that can turn temporary aches into chronic knee pain. Here's what often makes a painful knee worse, or keeps it from having the space to heal: • Squatting shallow. We've all seen it: Someone whose squat pattern is awful, so they cut the range of motion. Believe it or not, the knees take the brunt of the hit. This person needs to lighten up the bar and try a new squat variation that allows them to go deeper, more safely. • Sticking with activities that contribute to pain. Knee pain shouldn't feel like the "price" you pay for your fun. Take a few weeks off from an activity that makes you sore, and use that time to fortify and stabilize your knee. • Skipping squatting altogether. Squatting isn't the problem when it comes to knee pain—it's poor squatting. Pick variations from the squat movement pyramid below that you can do pain free, and focus on doing them right. • Not having enough variety in leg training. Sticking to just a few movements and hitting them hard can add up. Mix up your leg training and the rep ranges you use. Always squat heavy and regret it? Try high-rep goblet squats instead. • Focusing too much on your quads. Your posterior chain—and specifically your hamstrings—play a crucial role in knee health and resiliency. It's time to beef up your backside with low-impact, single-joint movements like hamstring curls. Step 2: Make Intelligent Movement Substitutions These two movement pyramids show progressions of the most common knee-aggravating exercises. The bottom movement is the most approachable and the top is the most technical or difficult. Your objective is to determine the most advanced variation you can perform without pain. Then, use that variation in your training. If you're following a program that has a squat or lunge variation that you know will cause you pain, here's what to do: Use these two movement pyramids to find a version of the movement that feels strong, safe, and doesn't cause pain. Step 3: Get Back To Training Want to see what training through knee pain looks like in action? Check out the Unstoppable Back and Knee-Friendly Lower-Body Workout. If you're creating your own workouts, here are three big principles to guide you: 1. Get to know box squats. The barbell box squat is tragically overlooked by many lifters who end up limping out of the gym because their pride says they "must" squat freestanding. It's time for that idea to be put to bed! This can be your big strength movement with absolutely zero downside. 2. Do your curls. Only doing hamstrings once a week on leg day? That's not enough. Hamstring curl variations for sets of 15-20 can also be great "filler" exercises you can integrate into all kinds of workouts multiple times a week with no negative impact whatsoever. 3. Stretch your quads during workouts. When you squat, use your rest periods for more than just standing around. Stretch your quads as a "filler" move between sets for 30 seconds or so. This could be just the thing to keep you from hating life the day after leg day. I show my preferred stretch in the article, "3 Simple Secrets to Overcoming Knee Pain." | Follow John Rusin | ► YouTube: http://bit.ly/2ST40CV ► Instagram: https://www.instagram.com/drjohnrusin/ | Follow Reuben Brooks | ► YouTube: https://bit.ly/3CXQOEc ► Instagram: https://www.instagram.com/approvedbybrooks/ ========================================­===== | Follow Us | ► YouTube: http://bit.ly/1RSJFa4 ► Facebook: http://on.fb.me/1lomhpr ► Instagram: http://bit.ly/1LzBxab ► Twitter: http://bit.ly/1RSJQlL ► Spotify: http://spoti.fi/1NRebm0 ]]> Wed 25 Aug 2021 16:02:35 +0200 https://www.nutra-365.com/videos/92/how-to-train-through-knee-pain-john-rusin-pt-dpt-cscs/