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  • What's up, guys?

  • Jeff Cavaliere, ATHLEANX.com.

  • Today I’m going to show you one exercise that I promise is going to change your life.

  • Literally, because youre going to do it every, single day.

  • But it’s going to take you no more than a minute.

  • Maybe a minute and a half to knock this thing out and start making big, big improvements

  • in a lot of different areas.

  • Number one: if you have bad posture, rounded shoulders, were going to fix that.

  • Number two: if you have strength imbalances, it’s going to go a long way toward fixing

  • that.

  • Number three: if you have some weaknesses on some of the bigger lifts, and you can’t

  • figure out - we're retraining you as you add weight to that bar.

  • I’m going to show you how to do that, and why this is going to have such a big impact.

  • Finally, maybe you have some mobility issues.

  • Your shoulders just don’t have the mobility that you wish they would.

  • This is going to help that as well, by doing this every, single day.

  • Again, you probably thinkJeff, you never advocate anything every, single day.”

  • I’m telling you, you can do this every day because it’s not an overload or strength

  • exercise.

  • It’s going to strengthen you, but it’s done with very light resistance with the use

  • of one, single band.

  • More so, youre going for better mind-muscle control over muscles that are inherently weak

  • and ignored.

  • What the exercise is, it’s a band pull apart.

  • Before you sayOh, I’ve done band pull aparts.

  • I knew the answer here.

  • No big deal.”

  • Actually, I don’t know if youve been doing band pull aparts exactly right.

  • That’s the key.

  • Doing these the right way is going to help you get all those benefits we just talked

  • about.

  • First, what do you not want to do?

  • When you do a band pull apart you don’t want to simply grab a band overhand like this

  • and then pull them apart.

  • That’s what it really is, right?

  • It’s a band pull apart.

  • But that’s the wrong grip.

  • By going in this overhand position youre internally rotating your shoulder with this

  • elevation to do and perform the exercise.

  • That’s the first thing you guys should know by now.

  • I don’t advise you to do it.

  • Anytime you can get the external rotation of your shoulder, youre going to be putting

  • yourself in a better position long term.

  • We don’t get enough external rotation.

  • We don’t activate the rotator cuff often enough.

  • So, by simply taking this underhand grip here, we have to get into an externally rotated

  • position of our shoulder to perform the exercise.

  • The second thing a lot of people do is just bang away at 100 reps of this.

  • Just keep doing 100 reps of these every, single day, or 150, or 200 reps.

  • Higher reps.

  • I’m discouraging you from doing that because that’s not what the real goal is here.

  • Likely, the muscles that need to have all this retraining done are not being done properly.

  • Just doing the high rep totals of bad rep quality is not going to fix the problem.

  • Lower rep totals of good quality is going to help you go a long way toward fixing that

  • stuff.

  • High quality, low reps if needed, but consistency is the key.

  • The next thing you want to make sure youre doing here is, maybe not just doing straight

  • band pull aparts.

  • Straight to the back.

  • All youre working on there and focusing on is one function of the shoulder blades.

  • That is their ability to protract and retract.

  • Some people sayIsn’t that the whole point of doing band pull aparts?

  • To work more on the retraction ability of your shoulder blades?”

  • I would argue, ‘not really’.

  • Not really.

  • We get a lot of retraction work when were doing any type of rowing or back work.

  • What we need to work on more is our ability to develop the strength in the lower traps,

  • to develop the strength in our shoulder blades and the stability while were doing upward

  • elevation, and downward elevation.

  • As barbell athletes, the same way we have to press up, overhead we need to be able to

  • get up and over.

  • We don’t want to keep everything down here at the level of our shoulders.

  • We need to be able to get the arms up overhead.

  • And to do that, it requires upward rotation of the shoulder blades and scapula as you

  • go up, and then downward rotation on the way down.

  • More importantly, stability and strength through there.

  • So, what you want to do is take that underhand grip on the band, try to get your elbows in

  • tight, and your hands out a little bit wider.

  • Right away, we get a little external rotation by having the hands wider than the elbows.

  • Not just starting out here or keeping everything directly in line.

  • A little bit wider on the hands than on the elbows.

  • Then when we go and do our pull apart, we don’t just stay here in this plane, even

  • with the shoulder.

  • Instead, we want to go up high from here, and then pull down, and back.

  • Up and high, down and back.

  • You can see when I go up, you can clearly see the upward rotation of the shoulder blades

  • there, and then the downward rotation back toward each other with the rhomboids still

  • working.

  • So we haven’t really sacrificed the activity of that retraction of the shoulder blades

  • by having us go up over our head, into this upward rotation and downward rotation.

  • Again, because I have my hands outward and I’m pulling this way, were getting external

  • rotation, activating the rotator cuff, were getting those lower traps to stabilize during

  • that rotation, and were still getting that protraction/retraction on the shoulder blades.

  • Why is it such a big deal?

  • Why is it so important?

  • Because again, when we talk about strength and imbalances it’s always going to be dominant

  • front side to back side.

  • I don’t care how much you do on the back side, and how much pulling you think youre

  • doing; I can always tell youre not doing enough.

  • Doing this just once a day, 20 to 30 reps, high quality is going to go a long way toward

  • helping you fix this issue.

  • The next thing we talked about is mobility.

  • A lot of times we can’t get shoulder mobility because our arms are naturally internally

  • rotated.

  • So, when you actually develop the strength in the external rotators a bit more they help

  • the glenoid-humeral joint for the humerus to sit a little lower with more room inside

  • the socket.

  • So, I can actually start to see improvement of mobility just by strengthening the right

  • muscles.

  • Instead of having that delt to rotator cuff dominance and imbalance.

  • We want to fix that, too.

  • Then when it comes to the fact that we need to have overall better posture, anytime our

  • shoulders are going to be more rounded because of all this dominant frontside work, we can

  • fix that, so they sit backward a bit more because weve strengthened the muscles on

  • the backside.

  • Instantly, youve got better posture.

  • Guys trust me on this one.

  • High quality reps, every, single day, with just the band.

  • Youre not going to be overloading to the point where youre breaking down muscle

  • tissue.

  • There’s not a high eccentric component here.

  • There’s no heavy weights being used here.

  • It’s muscular reeducation at its best and it’s something you really need to work on.

  • If you guys found this helpful make sure to leave your comments and thumbs up below.

  • I always said here, guys, “If you want to look like an athlete, youve got to train

  • like an athlete”.

  • Athletes need to be overhead.

  • They need to be able to do things overhead without having to worry about their bodies

  • betraying them in the process.

  • Start working on the things that a lot of other people don’t think matter that much,

  • and I’m telling you, it’s going to go a long way toward developing the entire, complete

  • physique.

  • That’s what we always focus on at ATHLEANX.com.

  • Guys, all of our programs are available over there.

  • Theyre going to help you not just look like an athlete, but train like one in the

  • process.

  • All right, guys.

  • I’ll be back here again in just a few days.

  • Leave your comments and thumbs up below.

  • Let me know what else you want me to cover and I’ll do my best to do that for you in

  • the days and weeks ahead.

  • All right, guys.

  • See you soon.

What's up, guys?

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B1 US rotation shoulder band pull mobility strength

Do This EVERY SINGLE Day! (WORKOUT OR NOT)

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