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| Old-timers like Bernie Baron (pictured above - in a photo from the early 1940's) built amazingly strong and healthy shoulders - and were able to avoid many of the shoulder problems that plague so many modern trainees. |
Hail to the Dinosaurs!
I've been getting a lot of questions about
shoulder issues -- dings, dents, exercises
that help, exercises that hurt, and possible
work-arounds.
It seems that many trainees - especially older
trainees - have shoulder problems that hold
them back - and that's a shame.
So I thought I'd cover some of the key points
in today's email. Hope it helps!
1. Use light Indian clubs every day.
Light Indian clubs -- not heavy ones! Five or
ten minutes of light club work is great for
shoulder health -- especially if you work at
a computer or keyboard all day long.
I got this tip directly from Tommy Kono, so
I think of it as "gold medal" training advice.
I use my Indian clubs every day, and it
really helps.
Get your clubs from John Wood:
http://www.oldtimestrongman.com/products/classic-wooden-indian-clubs
2. Focus on overhead pressing.
Focus on overhead pressing rather than bench
pressing. Bench pressing is much harder on the
shoulders. Old-time lifters had fewer shoulder
problems than modern lifters, in part because
they did lots of overhead work and very little
bench pressing or similar movements.
If overhead presses hurt, then try push
presses or use dumbbells - or kettlebells.
I've been using dumbbells a lot lately - and
I have to tell you, they are GREAT for older
Dinos.
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| John Grimek did heavy dumbbell pressing right into his 70's. Like many of us, he found that dumbbells are best as you grow older. |
3. Avoid the "stretch."
If you do dumbbell bench presses, dips or
other movements where you can go really
low and "stretch" the chest and shoulders,
be very careful -- and DON'T over-do the
stretch. That's where many shoulder injuries
happen.
4. Skip those McDonald Bar bench
presses.
Bench press superstar Mike McDonald used a
special bench press bar in training. It allowed
a greater range of movement, i.e, a deep
stretch at the bottom. Don't do these --
they can hurt you. See point no. 3 above.
5. Stop doing the press behind neck.
This is a tough one for many of us, because
we grew up reading about Reg Park ramming
300 pounds overhead in the press behind
neck.
But the press behind neck leads to shoulder
problems for many of us. Military presses,
push presses and dumbbell presses are
much easier on the shoulders.
And again, let me repeat - for older Dinos
with shoulder problems, dumbbells are
usually way better and more forgiving
than barbells for your overhead work.
6. No machines!
Pullover machines and pec decs are certified
shoulder destroyers. This is especially true if
you "go for the stretch" when you do them.
7. Train your arms.
Your arms and shoulders work together - as
a unit - and your arms actually help keep your
shoulders healthy and strong.
That includes both your triceps and your
biceps.
So don't be afraid to include some arm
work. You don't have to do two hours of
curls and triceps pumpers - but do enough
arm training to help boost your shoulder
integrity.
A couple of sets of curls and some close
grip bench presses 2x a week can work
wonders.
So there you have it -- seven tips for shoulder
health. I hope they help -- and I hope you keep
your shoulders healthy and strong for a very,
very long time.
As always, thanks for reading and have a great
day. If you train today, make it a good one!
Yours in strength,
Brooks Kubik
P.S. Gray Hair and Black Iron covers training
for older Dinos -- and if you're age 40 or older,
you need this book. It will help you enormously:
http://www.brookskubik.com/grayhair_blackiron.html
P.S. 2. Dinosaur Dumbbell Training has some
terrific shoulder builders - and remember, many
trainees find dumbbells much easier and more
forgiving than barbells:
http://www.brookskubik.com/dinosaur_dumbbelltraining.html
P.S. 3. My other books and courses are
right here at Dino Headquarters:
Hard-copy and PDF
http://www.brookskubik.com/products.html
Kindle
http://www.brookskubik.com/kindle.html
P.S. 4. Thought for the Day:
"You only have two shoulders, and you
need both of them - so take care of them."
-- Brooks Kubik
BEFORE YOU LEAVE . . .
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