This week, we've already covered the most popular articlesand product reviews from EricCressey.com in 2009. Next up are the popular videos.
One of my goals for 2009 with this site was to include a lot more video content - whether it was "built in" to the text, or serving as a stand-alone content source in itself. Here were some of the most popular ones for the year:
Correct Push-up Technique - This one got over 9,000 views in spite of the fact that I never even included it in a blog post (that I can remember). I guess my theory that most people really need to learn how to do good push-ups was right on the money.
My 660 Deadlift - I guess lifting heavy stuff is only about 89% as cool as body weight push-ups.
Tim Collins Can Jump - Great guy, stud athlete, bright future. Gotta' love him.
16x16 Sled Madness - This sled masochism was popular among our staff early in the year. There is more info on it HERE.
Rollouts: Friend or Foe - This video went hand-in-hand with this newsletter.
Anterior Core Progressions - This video was a follow-up to the previous one, and was found in this newsletter.
Measuring Hip Internal Rotation - This video was featured as part of this newsletter.
Lastly, there were a few newsletters that included a ton of video content. Here's my personal favorite, a follow-up from Mike Reinold and my shoulder seminar (available soon on DVD): Recap: Testing, Treating, and Training the Shoulder.
Tomorrow, we'll cover the top guest submissions for the year at EricCressey.com.
This one gets absolutely butchered all the time, so good form can never be hammered home often enough!
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Getting Geeky with AC Joints: Part 2
In my last newsletter, I went into great detail on the types of acromioclavicular (AC) joint injuries we see, and some of the common inefficiencies that cause some folks to become symptomatic. I also outlined some corrective exercise strategies to expedite recovery time. This week, though, I discuss a very important - yet often-overlooked - piece of the puzzle: how to maintain a training effect in spite of these injuries.
Ask anyone who has ever had an AC joint injury, and they'll tell you three things to avoid if you don't want to irritate it:
1. Avoid direct pressure to the area (particularly because it has very little muscle mass to cushion it)2. Avoid reaching across the body (horizontal adduction)
3. Avoid reaching behind the body (full extension)
We can use these three guidelines to get moving in the right direction with respect to maintaining a training effect in spite of the AC joint injury.
With respect to #1 from above, front squats are an absolute no-no. The pressure on the bar across the shoulder girdle can really take an upset AC joint and make it markedly worse. And, since this is in many cases an injury that we're just "waiting out," simply training through it will only makes things worse long-term. So, deadlift variations, single-leg variations, and back squats (assuming no other related problems) are likely better bets. That said, we generally use the safety squat bar and giant cambered bar exclusively with those who present with AC joint problems.
Another important consideration in this regard is overhead pressing. Believe it or not, many individuals with AC joint problems will actually tolerate overhead pressing quite well, as direct trauma to the AC joint won't really compromise scapulohumeral rhythm very much. However, you have to consider two things.
First, as I mentioned in my previous newsletter, some folks might have developed the AC joint issue over time due to a scapular anterior tilt causing the acromion and clavicle to sit differently. This dyskinesis would also make overhead work less safe - so the individual would actually be training through a faulty movement pattern, and potentially injuring the rotator cuff, biceps tendon, bursa, and labrum.
Second, if the individual is okay to overhead press from a movement standpoint, one needs to make sure that the bar, dumbbell, or kettlebell does not come down directly on the AC joint in the bottom position.
With respect to #2 from above, obviously, dumbbell flyes and cable crossovers are out (not sure why they'd be "in" in the first place, but that's a whole different newsletter). However, close-grip bench pressing variations will generally cause pain as well. You also have to be careful with cable and medicine ball variations that may position the arm across the body.
Moving on to #3, full extension of the humerus will light up an AC joint pretty quickly. So, dips are out - and, honestly, I generally tell folks they're out for good after one has experienced any kind of AC joint issue. Full range-of-motion (ROM) bench pressing and push-ups are generally issues as well, so I tend to start folks with more partial ROM work. Examples would include dumbbell and barbell floor presses and board presses. Here's a 3-board press:
As the shoulder starts to feel better, one can move down to 2-board, 1-board, and eventually full ROM bench press. Remember, a medium or wide grip will generally be tolerated better than a close grip.
I also really like push-up iso holds at a pain-free ROM for these individuals because closed-chain exercises are always going to be a bit more shoulder friendly than open-chain variations. This is really quite simple: set up as if you are going to do a push-up, and go down as far as you can with no pain. When you reach your pain-free end-range, hold there while bracing the core, locking the shoulder blades down and back, and tightening the glutes; do not let the elbows flare out or hips sag! We'll hold for anywhere from 10-60s, depending on fitness levels. Over the course of time, increase the ROM as your symptoms reduce.
There you have it: acromioclavicular joints - from onset to corrective exercise - in a nutshell. Obviously, make sure you seek out a qualified professional if you think you may have these issues, but keep this progression in mind as you return to (or just try to stay in) the iron game.
Feedback on Building the Efficient Athlete
"In my ten years in the fitness industry, I have been to many seminars and conferences - but the Building the Efficient Athlete Seminar was by far the most informative and comprehensive event I have attended in as long as I can remember. The amount of knowledge you get when you combine Eric Cressey and Mike Robertson is unparalleled. The seminar was filled with great classroom information, hands-on assessments, and on-site training tips. I highly recommend this DVD set to any coach, trainer, or athlete who is looking to get a leg up on the competition."
Mike Hanley, USAW, RKC
Morganville, NJ
www.HanleyStrength.com
Q: I've read a lot from you, Robertson, and Hartman about including push-up variations in strength training programs is really important for shoulder health. Unfortunately, whenever I do them, I have pain in my bum shoulder. Any ideas what to do?
A: Well, obviously, there are two things we need to rule out:
1. You may simply have a really irritated shoulder, which (in most cases) means that any sort of approximation or protraction movement could get it angrier, even if it is a closed-chain movement like the push-up that is normally pretty shoulder-friendly. Likewise, if you have a significant acromioclavicular joint injury, the extension range-of-motion at the bottom of a push-up could exacerbate your symptoms. So, obviously, the first step is to rule out if something is structurally wrong with your shoulder, and if so, if the push-up even belongs in your strength training program.
2. Your technique might just be atrocious. If the elbows are flared out, hips are sagging, and/or you're in a forward head posture, simply changing your technique may very well alleviate those symptoms. In a good push-up, the elbows should be tucked to a 45-degree angle to the body, with the hips, torso, neck, and head in a straight line. The muscles of the upper back should essentially "pull" you down into the bottom position:
Once you've ruled out those two issues and still have some annoying issues, there is one more thing you can try: simply elevate the feet. Looking to the research, Lear and Gross found that performing push-ups with the feet elevated significantly increased activation of the serratus anterior (SA).
If we can get more SA recruitment and less pectoralis minor contribution, it keeps us out of a position of scapular anterior tilt, which mechanically decreases the subacromial space through which the rotator cuff tendons pass. In the picture below, think of the area just below the word "acromion" being smaller, and then picture what would happen to the tendons that pass through that region; they get impinged. Serratus anterior (along with lower trapezius) can help prevent that.
That said, I've seen quite a few folks with persistent shoulder pain with bench pressing variations (barbell and DBs) and regular push-ups who were able to do the feet-elevated versions completely pain free in their strength training programs. Obviously, begin with just body weight and see how it goes, but over time, you can start to add resistance and use the single-leg version.
Some reading recommendations for the week:
Why You Don't Need Bottled Water - This blog post from my good friend, Cassandra Forsythe-Pribanic, will definitely make you think twice about the containers in which you keep your drinks.
Max Push-ups and Upper-Body Strength - A perspective on the use of the push-up in females.
Regaining Shoulder Mobility for Back Squatting - This recent newsletter outlines some tips for getting under the bar to back squat, if you've got flexibility deficits at the shoulder.
Q: I attended the baseball strength training clinic you gave in Long Island. I have a question for you about push-ups for pitchers. I am using push-ups with all player, and one of the parents has been concerned that push-ups are not good for pitchers. I was wondering if you could help me explain why push-ups are good for pitchers.
A: No problem. The two big "players" in scapular dysfunction are lower trapezius and serratus anterior. These muscles work in conjunction with the upper trapezius to upwardly rotate the scapula, which allows for safe overhead movements. Research has shown that baseball pitchers have less scapular upward rotation compared with position players and non-athletes - so it's definitely an adaptive change that we need to work to address.
Push-ups (when done correctly) can be useful for activating the serratus anterior, and as a closed-chain exercise, it has proprioceptive benefits at the shoulder girdle. Plus, you get a considerable effect in terms of core stability training, as you're resisting the effects of gravity in the "plank" position where the lumbar spine wants to slip into extension.
That said, if you're dealing with high school athletes, I'll warn you that over 90% of them (in my experience) need to be coached on how to do a push-up correctly. It isn't as simple as "just do this," as most of them will resort to incorrect technique. With a good pushup, the upper arms should be tucked to a 45-degree angle to the torso, and the athlete should actively "pull" himself down to the bottom position with the scapular retractors. The hips shouldn't sag, and there shouldn't be a forward head posture. Essentially, the chest - not the chin or hips - should get to the ground first.
1. Busy day today, so we'll be short and sweet. I met my new nephew last night for the first time, and as would be expected with the Cressey last name, he's a stud. Based on grip strength, I would project him as a 2026 draft pick for the Red Sox. He also really likes to sleep, which is a trait I've also noticed in all our pro baseball guys. We don't have a lot of height in the family, so I'm thinking that lefty-specialist out of the bullpen will be the best route to go. He'll throw some wicked pisser cheddar (pronounced "wikkid pissah cheddah" here in Boston).
2. Click HERE for a great review from Leigh Peele of my new e-book, The Truth About Unstable Surface Training.
3. We've put in a lot of work (actually, Kevin's done most of the work) on the site this week, and our new format should be good to go within the next two weeks. This new set-up will put my personal website and blog in the same place.
4. I saw a 6-6, 323-pound athlete vertical jump 24 inches this week. For those who haven't experienced this first-hand, that's a big peak power output. He then devoured two undersized high school athletes in a single bite.
5. Who says you can't load a push-up?
At the top, on the first few reps, this is a percentage of my body weight plus 10 chains (150 pounds total).
6. I heard talk last weekend of a pretty cool "scapula shirt" that essentially bridges the gap between post-surgery "scap jackets" (help with posture) and Underarmour-type shirts. This could have a ton of merit for those who tend to fall into bad postures easily during the day. The product hasn't been released, but you can bet that I'm going to get my hands on one as soon as possible to test drive it.
7. Volume 1 of the Fitcast Insider is available in its entirety. I did an interview with Kevin Larrabee, and there's some great stuff in there. If you're an up-and-comer in the strength and conditioning or personal training fields, definitely check this out HERE.
8. I talk a lot about how much of a problem glenohumeral internal rotation deficit (GIRD) is in baseball players, but it's also a significant issue in the general population. As a rule of thumb, everyone should be able to get 65-70 degrees of shoulder internal rotation at a position of 90 degrees abduction without the scapula going into anterior tilt. For this reason, we test everyone on their backs with the scapula fixed. The numbers are lower, but it keeps people honest.
9. Let's go Sox!
Q: I have a 9-years old daughter whom I try to challenge from time to time to do things like push-ups, chins, pull-ups, etc. She was showing me the pushups the way their PE teacher teaches them, I tried it after that and felt it was very uncomfortable on my shoulders (granted I have nagging shoulder problems for last couple of years). Here is the technique she does it with:- palms are little wider than shoulder width
- fingers are internally rotate - so they face each other, and she said that they are taught that "thumbs should be under their chest" - which makes elbows flair out in such a way that upper arms are perpendicular to the body.
She said that there was no discomfort, but isn't that a similar position to the "bodybuilder" type of bench press which, I think, you and some other respected coaches pointed out as detrimental to the shoulder health?
A: I probably spend 15-20 hours per year teaching kids how to do push-ups correctly when they're ages 15-18 because misinformed physical education teachers have taught them (or allowed them to practice) incorrect form like this. The torque at the glenohumeral joint is markedly elevated and scapular stability very compromised with the elbows-out technique.
This is just another example of how the best coaches are needed at the youth levels.
Q: Had a couple questions on the isometric elevated push-up holds. How do you structure this exercise into your training programs? Is this something you will do in the warm-up or after other movements?
What have you found to be the most effective scheme as far as the hold is concerned? Meaning, do you have your athletes go for time/until fatigue/reps/multiple sets, etc.
Have you utilized unstable surfaces with this exercise as well?
I would be using the holds mostly with my softball players as they prepare this upcoming fall and am always looking for various shoulder exercises to reduce the risk of injury. Thanks so much for any help you can give.
A: With beginners, it may be the first movement. Generally, though, I'll include it later in the training session. It's also great for back-off weeks; I actually include it as part of regeneration phases if an athlete is worn out post-season (maintain muscular activation with lower joint torques). I go into more detail on this in The Ultimate Off-Season Training Manual.
We always do at least two sets, and sometimes as many as four. I generally won't go longer than a minute; many athletes won't be able to go much longer than 15-20s (especially female athletes).
As far as unstable surfaces are concerned, there's not much reason to use them for this; you can train proprioception pretty easily at normal speeds. One of the inherent benefits to using upper body unstable surface training is the maintained muscular activation with lower resultant joint torques (prime movers become joint stabilizers - see JSCR research from David Behm and Ken Anderson). You can get this same benefit from isometric holds, so doing them on unstable surfaces would be overkill, IMO – especially in a female athlete population who is likely too weak in the upper body in the first place.
Eric Cressey
I’ve seen the mistakes they commonly make, and I’ve seen how tremendous the results are when they get things right.
