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  1. kjetil1234

    Chest Workouts after Shoulder Injury

    I wouldn't know about that bro but thanks for the kind words :)
  2. kjetil1234

    Chest Workouts after Shoulder Injury

    Sounds about right. OHP is more ER dependent and lying presses more IR (spending on elbow flare). Optimize your RC function and work mobility when the strength is optimal. Happy to hear you're content with the plan :)
  3. kjetil1234

    Chest Workouts after Shoulder Injury

    The close grip works well because it requires little glenohumeral mobility (which most of us are lacking). However if the problem is stability (Rot cuff strength), a close grip will be just as detrimental. An assessment of the GH joint and scapula must be done prior to commencing any tough exercises
  4. kjetil1234

    Chest Workouts after Shoulder Injury

    Sure mate
  5. kjetil1234

    Shoulder issue

    Possibly TIS (triangular internal syndrome). It's impingement of the axial nerve, which controls the deltoid. If you feel SIGNIFICANTLY weak in the deltoid, this is definitely plausible. The axial nerve may impinge between the teres major, teres minor and long tricep head. This sometimes...
  6. kjetil1234

    Chest Workouts after Shoulder Injury

    Ok mate. So the subscap is the internal rotator right, and when it's dysfunctional the lats, teres Major and pecs will compensate. Problem is that these muscles do NOT have the same function, and will pull the humeral head (arm bone) out of alignment in the socket. This may lead to arthritis...
  7. kjetil1234

    Chest Workouts after Shoulder Injury

    No, which muscle? The rotator cuff consists of four muscles with different functions. as long as it's a partial I think you have a good chance of healing up IF you follow a proper rehab program.
  8. kjetil1234

    Shoulder issue

    Exactly where is the pain, and what part of the moment aggrevates it? Sounds like it could be humeral anterior glide syndrome. However it should hurt in other exercises too.
  9. kjetil1234

    Chest Workouts after Shoulder Injury

    Which rotator cuff muscle tore? Partial or full tear?
  10. kjetil1234

    Back Injury

    You're welcome man. Wish you a good recovery. train smart!
  11. kjetil1234

    Back Injury

    The inflammation isn't a problem. NSAIDS will actually SLOW the healing process, as inflammation of damaged tissue is the first and NECESSARY step of healing. The pain comes from the damaged tissue, and NSAIDS won't fix it; only conceal. If the herniation is also pushing on a nerve, there's...
  12. kjetil1234

    Back Injury

    Sounds like a herniation to me. Learn to use your hips and ankles for bending and not your lumbar spine. Learn to UTILIZE the hip as a hinge. Also, learn to deadlift properly and breathe deep into your stomach.
  13. kjetil1234

    form check

    The hip flexors are shortened and not stretched in a squat. Mobility is restricted by hams, calfs and adductors. Stretch these.
  14. kjetil1234

    form check

    Work on core tightness and arching and stop lifting your ass off the bench. Press with feet ass stomach lats and arms (bend bar) once you're ready to get it back up Don't go past fatigue like that. Take a breath and do another set instead. Don't force yourself after losing explosiveness IMO
  15. kjetil1234

    form check

    We mostly agree. However a greater tuck will give a bigger lat stretch at the bottom thus increasing it's potential, and this has been my point all along. The elbow position IS important. Obviously it's not the same as ER, however you'll usually see flare and internal rotation both (and you see...
  16. kjetil1234

    form check

    Couldn't disagree more. The lats act as a shoulder FLEXOR in the bottom position of a bench, IF there's sufficient tuck and external rotation. In turn it potentially yields huge pop of the bottom, which is why the raw benchers always speak highly of the importance of strong lats. Now, flaring...
  17. kjetil1234

    form check

    The "feel" you guys are talking about is obtained by cuing the client into perfection. One cue is not to let the elbows flare out, and as you said external rotation. Neglecting it is a mistake IMO.
  18. kjetil1234

    form check

    Don't worry about elbow tuck, really? :)
  19. kjetil1234

    form check

    Bar path in bench is fine. Don't go lower in squat than what your mobility allows. work mobility parallel until you gradually get deeper.
  20. kjetil1234

    How to build a nordic curl & hip thruster

    Nice video series man. Thanks for sharing !
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