I’m on for 2 hours, so feel free to shoot any questions my way!
Stay strong
MR
Mike I have a client who got elevated by a Therapist. The therapist told me “weak serratus, weak lower trap, work on middle trap, must lossen up left lat/sternal pec, subscarplrais” I did some research but I’m curious of your thoughts. Right now I have her doing light serratus punches,pullovers, various rows, and front and rear shrugs… thoughts?
I guess I don’t understand what you mean by “got elevated.”
According to what they said, here’s what I’d recommend:
-Scapular wall slides for the lower/middle traps
- Rows for middle traps/rhomboids
- DB push-aways or protraction/retraction for serratus
- Stretch the left pec, lat and subscap
What you have looks good for the most part, but pullovers will use the lats which is already tight, and not sure what you mean by front shrugs. Typically, when someone has scapular dyskinesis, the upper traps are overactive so I don’t do any strength work for them, just stretching.
If you expand on your question I’m sure I can help you out. If not, I hope this helps!
Stay strong
MR
[quote]bigpump23 wrote:
Mike I have a client who got elevated by a Therapist. The therapist told me “weak serratus, weak lower trap, work on middle trap, must lossen up left lat/sternal pec, subscarplrais” I did some research but I’m curious of your thoughts. Right now I have her doing light serratus punches,pullovers, various rows, and front and rear shrugs… thoughts?[/quote]
Mike, do you ever employ power shrugs in your programs? Do you think they are a good exersise? Also, some people describe them as only a full extension from a hang position while others describe it as an actual ‘jump’(aka jump shrug). Which definition do you follow?
Secondly, I have gotten back into grappling and the musclature of my neck is really feeling it(hurts to swallow even heh). Got any good dynamic stretches or rehab stuff to help relieve the pain?
Old article of the day:
I’m going to gratuitously self-promote some of my old articles here from time to time. If you haven’t read Eric and I’s “Get Your Butt in Gear” series, do it now! I’m getting back in action after my meet, and needless to say just sitting here right now is a chore because my glutes are so fried! Anyway, here are the links:
Get Your Butt in Gear, Part I
http://www.t-nation.com/readTopic.do?id=495189
Get Your Butt in Gear, Part II
http://www.t-nation.com/readTopic.do?id=497495
Stay strong
MR
Helix,
I wrote about power shrugs in one of my previous back articles, just can’t remember which one. I believe it was called “Back on Track” or something similar. If you want to develop your upper traps, nothing has EVER made me as sore as these and O-lift variations. I employ the first version, where you basically extend the hips and shrug violently, w/o a jump.
As far as the neck goes, I would definitely focus on stretching the upper traps, SCM, and suboccipitals, along with strengthening the deep neck flexors. EC and I went over this in our Neanderthal No More series. Chances are the dominant musculature will have a tendency to get tight, so make sure to stretch at minimum; if possible, get some deep tissue massage to keep the tone down and get rid of any adhesions. Good luck!
Stay strong
MR
[quote]Helix wrote:
Mike, do you ever employ power shrugs in your programs? Do you think they are a good exersise? Also, some people describe them as only a full extension from a hang position while others describe it as an actual ‘jump’(aka jump shrug). Which definition do you follow?
Secondly, I have gotten back into grappling and the musclature of my neck is really feeling it(hurts to swallow even heh). Got any good dynamic stretches or rehab stuff to help relieve the pain?[/quote]
Hi Mike, since I squat (since last summer) I get pain in my hips when I sit for too long, could this be my hip flexors ? What to do ? Thanks in advance!
BTW, I’ve put on an Avatar in lieu of the new Star Wars movie out today. Don’t mess with a man that wields a purple light saber!
Stay strong
MR
Where is the pain? Front of the hips, side of the hips, etc.? Is there pain when squatting, or only when sitting for extended periods? What’s your pelvic position like when standing (anterior pelvic tilt, etc.)?
Give me a little more info so I can help you out!
Stay strong
MR
[quote]xomegaxprimex wrote:
Hi Mike, since I squat (since last summer) I get pain in my hips when I sit for too long, could this be my hip flexors ? What to do ? Thanks in advance![/quote]
Mike, in your 10 Iron Game Lessons article, you listed up through 2003. What if anything would you add to the list from 2003 until today?
Mike,
I’m coming off an intense squat focus and my hip flexors have taken a beating. They are fried. What are your thoughts on doing squats less frequently while building the muscles up with single leg exercises? I was thinking about going from squatting three times a week with little assistance, to squatting once every ten days and hitting assistance hard, but with higher reps (5-8 or so). The whole while, strengthening my hip flexors, while continuing to stretch them, the hams and lower back. What do you think any suggestion?
Thank you,
Rolo.
A few more that I would add are:
Constant evaluation is critical to your success. I’m always evaluating my training sessions, programming, body, etc. to make sure that things are going the way I want them to.
If you really know it, you can teach it. What I mean by this is there’s a huge difference between knowing/understanding something, and relaying that same knowledge to someone else. I find that if you DON’T fully understand something, do your best to learn so much about it you can teach it to someone else. You’ll be amazed at the level of understanding you gain when you have to explain it someone versus just understanding it.
Great question, BTW!
Stay strong
MR
[quote]ckeller14 wrote:
Mike, in your 10 Iron Game Lessons article, you listed up through 2003. What if anything would you add to the list from 2003 until today?[/quote]
Rolo,
When you say hip flexors, you do mean the front of your hips, correct? I know that some people refer to the lateral hips/glutes as the “hip flexors.”
If it is truly your hip flexors, I must admit that’s kind of odd. Obviously some time off would help, but I would be more interested in what is causing the pain: Do you have anterior pelvic tilt? A big lordosis, etc.? If so, a ton of stretching (both static and EQI’s), along with ART can go a long way. If you are referring to a different area, fill me in so I can help you out!
Stay strong
MR
[quote]Rololicious wrote:
Mike,
I’m coming off an intense squat focus and my hip flexors have taken a beating. They are fried. What are your thoughts on doing squats less frequently while building the muscles up with single leg exercises? I was thinking about going from squatting three times a week with little assistance, to squatting once every ten days and hitting assistance hard, but with higher reps (5-8 or so). The whole while, strengthening my hip flexors, while continuing to stretch them, the hams and lower back. What do you think any suggestion?
Thank you,
Rolo.[/quote]
MR, remember that 50 dollars you lent me and I paid back? Well now it’s time for you to do me a favor.
I seem to have a hard time getting a good triceps contraction unless my arm is straight down, by my side (beside my torso). This means that overhead presses and even close grip bench press aren’t all that great for me.
Any idea why? Any novel exercise suggestions, other than kickbacks. 
Thanks man!
Mike,
What are your thoughts on trap bar deadlifts as a replacement to regular bar deadlifts?
Case in point: My workout buddy’s deadlift posture is not so good (butt too high on the way up, arched back on the way down) and, as a result, he gets a lot of pressure on the lower back. So now he wants to buy a trap bar and start using it instead of the regular bar.
So I guess the question splits into two:
- Will my buddy not get the full benefit of deadlifts if he uses the trap bar?
- And, for me, do you advice me to use the trap bar (all the time? now and then?) even if my regular deadlift form is OK?
Thanks
Ok people, I’m signing off for the night. BUT, if you have questions feel free to post them and I can answer them when I get a chance throughout the week!
Stay strong
MR
Dave,
Heavy weighted dips should do the trick.
I did them Sunday and my triceps are still sore a little today.
Take care,
Ryan
Yes, the pain only occurs when I sit for more than 5-10 min (especially when driving or in class), as soon as I stand up, everything is gone.
I squat totally pain free (mainly widestance a la westside, but sometimes I do oly style and front).
The pain is in the front of my hips and especially on the inner side. I checked an anatomy book, and the pain is right near the ilio-psoas muscle (I don’t know is it’s the same name in english, it was a french book)
Ok, I’m not really “working” but I figured I can answer a few questions that were asked last night.
DB, Doc has it right on…I would be doing dips until the cows come home. Not only a great contraction, but a kick ass strength tool as well.
Stay strong
MR
[quote]David Barr wrote:
MR, remember that 50 dollars you lent me and I paid back? Well now it’s time for you to do me a favor.
I seem to have a hard time getting a good triceps contraction unless my arm is straight down, by my side (beside my torso). This means that overhead presses and even close grip bench press aren’t all that great for me.
Any idea why? Any novel exercise suggestions, other than kickbacks.
Thanks man![/quote]
Here’s my .02, FWIW.
If you boy has bad form pulling now, chances are it will still probably be bad with a trap bar. His issues aren’t with the type of bar he’s using, but technique issues. If he gets those ironed out and the necessary muscles built up, he should be fine. I would highly recommend EC’s “Deadlift Diagnosis” piece to figure out what the weak link(s) is/are.
As for you, if you want to use it from time to time, shouldn’t be a big deal. I firmly believe that mixing things up, even for the simple sake of variety, is a good thing.
Stay strong
MR
[quote]cblasco wrote:
Mike,
What are your thoughts on trap bar deadlifts as a replacement to regular bar deadlifts?
Case in point: My workout buddy’s deadlift posture is not so good (butt too high on the way up, arched back on the way down) and, as a result, he gets a lot of pressure on the lower back. So now he wants to buy a trap bar and start using it instead of the regular bar.
So I guess the question splits into two:
- Will my buddy not get the full benefit of deadlifts if he uses the trap bar?
- And, for me, do you advice me to use the trap bar (all the time? now and then?) even if my regular deadlift form is OK?
Thanks[/quote]