Some of you may know that I had shoulder surgery back in February. Rotator cuff repair and cleaned up some arthritis in my AC, reshaped my type-2 Acromion process to a type-1, removed my coacoracromial ligament, and shaved 10mm of my clavicle.
I was constantly chasing mass and neglected recovery and my joint health in the process.
I was already spending 1.5 hours lifting (tons of volume) plus 30-45 min of cardio, I didn’t want to spend 20-30 minutes also working on my mobility. It seemed like a waste of time.
I started to get achy and more sore than usual. I thought I was doing something right because I was seeing results in size. I also thought that pain was just part of the deal.
Until one day I couldn’t raise my hand higher than my waistline. 💩 I thought, this ain’t good.
Since then, I have realized how important it is to include mobility and stability work into a strength training regimen. I’ve also seen even more strength and more size now that I spend about 1/3 of my time on my joint health. Not just shoulders, ALL my joints!
My first official strength and conditioning class at @hindscombatsports, brought to us by @bodymindandculture.
This video makes me laugh! In this first clip, when we can't really hear, I'm actually demonstrating what *not* to do at the finish of a deadlift. I'm not a huge fan of hyperextending the hips at the finish, unless you're on a platform and really eager to get that lockout. I find it can compromise abdominal bracing and put a lot of unnecessary stress on the lower back.
I love Pete's smooth movement in the second clip. He really focused, dialled in his movements, and kept a beginner's mind. We had a lot of fun.
I think the inverted row, or ring row, is a hugely underrated exercise. While it can't match the weighted pullup in terms of strength development, there is a ton of positional work to be done here. I spent today focused on "turning off" my traps and practicing stronger pulling technique.
Not every workout needs to be about crushing yourself. If the purpose of training is to create adaptations, I encourage you to ask yourself what adaptations you're trying to achieve and whether your training program provides that.
Slowly getting back into gym pictures. Forgot how hard these can be!
PLEASE WATCH!! THEM READ!! Do you have control of your body? Most of you should be shaking your head, “NO.” Including myself!
Can you control your joints through full ranges of motion? Again, say NO, ✋🏼 yup, guilty too.
Video: full hip flexion/ full knee flexion step-ups. Slow & Controlled 🔑
Focus🔬on keeping the knee from caving, and maintaining ⚖️. 5x per leg before a day of 🦵 training.
Having passive mobility and explosive movement efficiency is highly important in sport and strength based movements. This prevents muscle strain when performing explosive and high load (heavy lifting 😖) activities.
BUT, before these skills can be mastered, a performance base must first be developed.
This means that pushing heavy weight should not ALWAYS be the focus. 😱🤯 That right!! PEOPLES!! IF YOU WANT TO PLAY THIS GAME LONG-TERM, TAKE CARE OF YOUR JOINTS!!! Ok, sorry I yelled at you, but some of you deserve that 💩. Give it a try and let me know/ tag/comment 👇. Keep moving!
Took #315 for a front squat #pr yesterday.
The crazy part is, I haven’t barbell back squated in well over 5 months, and this is only my second barbell front squat session in the same timeframe.
Why do I tell you this??? Good question👊. KEEP READING.
Most people, DO NOT have the hip, shoulder, or ankle mobility to properly back squat to full depth.
Most people lack the ability to SAFELY engage their CORE to protect their SPINE (low back pain during the movement). While I believe the back squat is one of THE GREATEST MOVEMENTS of all time...(cue the 😱🤯🤬) it IS NOT THE ONLY GREAT LEG STRENGTH/MASS BUILDER!
There a PLENTY of leg movements that crush your legs AND allow a person to gain the necessary mobility, stability, and strength to perform a QUALITY BACK SQUAT.
Some of my staples for this increase in strength/size are as follows:
1. Bulgarian Split Squats
2. Traditional spit squats
3. Forward Lunges
4. Walking Lunges
5. Reverse Lunges
6. Hack squats
7. Sissy squats
8. Leg press
9. Kettlebell racked Squats
11. Goblet Squats
So many options. Unilateral (one at a time) allows a person to work on imbalance (one stronger/bigger than the other). Vary the stance and width to target different areas of your legs.
If you ❤️ the back squat, Don’t stop barbell back squatting, not the point here🙄. Only that there are plenty of options.
If you want to learn how to increase your range of motion, mobility, and strength, I CAN HELP YOU👍🏻. DM me, leave a comment 👇, follow the link in my BIO, or go to my FB page Facebook.com/nickbillowcpt or email me at CVFO @nickbillow.com
🎥 credit: @fiestyyetanxious