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Australian Kettlebells :: Rehab & Prehab :: Inside-Out-Warm-up DVD

Inside-Out-Warm-up DVD

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What are the six things you MUST do and the one thing you should NEVER do before you get under the bar or take the field to achieve a personal record performance?

Two experts join forces, bringing you the answers to raise your performance and prevent injuries for the best upper body training you’ve ever had.

Dear Fellow Athlete,

Have you ever heard that expression, “An ounce of prevention is worth a pound of cure”?

How about “Proper preparation prevents piss-poor performance”?

A quick look around most gyms or athletic fields will tell you that most lifters or athletes have either never heard those expressions, or they’ve simply decided to ignore them.

Ever watch someone “warm-up” before a heavy bench press training session? In most cases, it consists of a couple quick shoulder stretches, and then they lay back on the bench to start their specific warm-up of progressive sets usually starting with 135 on the bar.

Or what about the baseball pitcher or football quarterback who simply grabs a ball and starts throwing?

We’re here to tell you that they’re doing it wrong! In fact, this approach will not only lower your performance, but given enough training time, will most likely result in some sort of chronic, nagging injury. It’s almost like a badge of honor to compare a laundry list of strains, sprains and aches with fellow lifters and athletes, with each guy trying to one-up the other as to whose is worse, or worse yet they’re still there banging away at the weights and throwing while ignoring the ever increasing pain.

There’s a better way to prepare for your best upper body training sessions AND reduce the likelihood of developing those annoying training-related injuries that cost you valuable training time, affect your daily activities, and prevent you from achieving your most important performance goals.

It’s called Inside-Out: The Ultimate Upper Body Warm-upAnd it’s your guide to Ultimate Upper Body PerformanceHere are the Key Components of Inside-Out: The Ultimate Upper Body Warm-up

Key #1: Improve and Maintain Thoracic Spine Mobility

The mobility of the upper back, or thoracic spine, especially in regard to achieving sufficient upright posture directly affects the ability to properly position the scapulae (the shoulder blades) during upper body training. Poor scapular positioning can actually weaken the rotator cuff muscles and limit how much weight you can lift, limit arm speed, and limit striking power. Rounded back or slouched posture of the upper back prevents the normal movement and positioning, increasing the likelihood of impingement of the rotator cuff. Repetitive “pinching” of the rotator cuff in this case will result in inflammatory or degenerative conditions or even rotator cuff tears.

Key #2: Improve and Maintain Scapular Mobility

The scapulae must be able to move sufficiently in all three planes of movement to preserve the subacromial space and shoulder health. Imbalances in the scapular muscles limit the scapulae’s ability to tilt, rotate, and provide the necessary foundation for normal shoulder function. The result is the inability to produce maximal strength when you need it most.

Key #3: Optimize Scapular Muscle and Rotator Cuff Muscle Activation

The ability to stabilize the scapula is essential for normal shoulder function. In cases where the glenohumeral joint (shoulder joint) is determined to be unstable, the scapula is also found to be unstable due to dysfunction or weakness of the scapular muscles, such as serratus anterior and lower trapezius, thus may be a precipitating factor. Co-activation of the rotator cuff muscles is also essential for dynamic stability of the glenohumeral joint, to allow the prime mover muscles to produce maximal force, and to prevent impingement of the rotator cuff that you may not even feel until it’s too late.

Key #4: Improve and Maintain Shoulder Joint Range of Motion

Heavy upper body training, poor postural habits, and simple neglect can result in a loss of normal shoulder range of motion that can predispose the shoulder to a number of undesirable adaptations. Most common is a loss of shoulder joint range of motion that limits arm speed and can result in repetitive strain and impingement of the rotator cuff.

Key #5: Improve and Maintain Wrist and Elbow Mobility

Repetitive gripping and daily activities such as computer use or job-related tasks promote an in increase stiffness of the wrist flexor muscles and potential overuse of wrist extensors. Over time, these adaptations can result in wrist or elbow pain or even numbness, tingling, and weakness in the hands. A weak grip reduces upper extremity function by limiting the ability of the shoulder and trunk muscles to produce maximal force especially in pulling exercises.

Key #6: Improve and Maintain the Functional Relationship between the Shoulder, Trunk, and Hips

There is a functional relationship between the muscles of the hip, trunk, and the shoulder. To effectively produce peak performance in ground based activities like throwing, striking, or overhead lifts, every link in the chain between the hip and shoulder must function optimally. Quite frequently, when examining athletes with an injured shoulder, one also finds that the athlete lacks normal strength or mobility of the opposite hip which may be a precipitating factor in the shoulder injury.

Key #7: Avoid Prolonged Static Stretching Exercises in the Warm-Up

Prolonged static stretches are ineffective in the warm-up period. Peer-reviewed research clearly shows that prolonged static stretching can reduce strength and power output resulting in less than personal record performance on the playing field and during training sessions.

"The Inside-Out DVD and Manual have me excited for two reasons. First off, Bill and Mike are two of the brightest minds in the industry, and it comes as no surprise that they've put together an outstanding resource. Second, and more selfishly, I'm thrilled about how much work this manual will save ME! In light of a lot of my articles, I've been labeled a 'Shoulder Guy,'

So I get dozens of email inquiries each week from those with shoulder problems. Thanks to these two, I now have a comprehensive, highly effective resource to which I can send these individuals. And, just as importantly, Inside-Out will keep thousands of others healthy in the first place. This will be a 'go-to' resource for years to come."

“The Inside-Out concepts consist of 7 key components that need to be addressed prior to each upper body training session.”

Eric Cressey
www.ericcressey.com

I was told that if I don’t change my ways that my shoulder would be destroyed and need to be replaced in three or four years!

Hi, Bill here. I need to tell you this quick story so you understand how important this program is to assuring your continued health and high level of performance. For some of you, it may sound similar to your own story and you can learn from my mistakes.

I was always athletic having played football and thrown the javelin in college. I even did the competitive bodybuilding thing for a while, but I was getting bored and needed a new challenge. I was always a big fan of powerlifting and decided to give it go myself to feed my competitive side.

I shifted gears and started training heavier and focused a lot of time on the big three…the bench press, squat, and deadlift.

For a drug-free guy I was getting pretty strong, but I also started to get some nagging aches and pains and losing some range of motion. Especially in my shoulders.

As a physical therapist, you’d think I’d have been a bit smarter and addressed my shoulder issues from the first sign of any symptoms, but my competitive drive took over and I rationalized that nothing bad could happen to me. I was smarter than most. I’d just work around it.

I kept trying to push the weight higher and higher in spite of the pain until August of 1996.

I was doing doubles with a pretty heavy weight for me when I felt it. About half way up on my second rep, I stalled, and then felt the “pop!” I felt an immediate and intense pain in my right shoulder and lost all shoulder stability. I think my training partner set an American record in the upright row to keep me from dropping the bar and killing myself.

As I sat up, I told him, “I think I just tore my labrum.”

For the next 9 months I tried to train around it and ignore the pain (the musclehead always wins, eh?). That didn’t work

Finally I went to see one of my favorite orthopedic surgeons for a consult. After some tests and an MRI, my initial self-diagnosis was correct. I had torn the glenoid labrum.

I had surgery a week later.

I’ll never forget the day after my shoulder surgery. My orthopedic surgeon comes into the room shaking his head with an unhappy look on his face. The next thing he said shocked me and gave me that queasy feeling you get when someone gives you horrible news.

He said “You have the worst shoulder that I have ever seen.”

When a guy who has performed surgery on some of the top professional and collegiate athletes in the country says that, you tend to pay very close attention.

Turns out that I had more than just a torn labrum. I also had a 2 cm tear in my rotator cuff that had been there for a number of years (I’d had pain off and on throughout my football career) and couldn’t be fixed. I also had severe arthritis that will affect me for the rest of my life.

Then the doc told me, “I figure if you try to keep going the way you are, you’ll end up getting your shoulder replaced in about 3 or 4 years.”

For those of you who don’t know about shoulder replacements, it’s not a great thing. It means no more hard or heavy training. EVER!

In a situation like this you can to two things. You can give up, or you can become an expert in serious performance training and in keeping your shoulders healthy.

I chose the latter.

I became an information junkie and sought out as much research and performance-based information I could find in regard to maximizing shoulder and arm performance and preventing the types of injuries that many strength and throwing athletes experience. I was not about to make the same mistake twice.

That was 10 years ago. Still lifting by way.

Fast forward to 2006. Enter Mike Robertson.

If you don’t know who Mike is, you’ve most likely lived under a rock the past couple of years. Mike has a Masters degree in biomechanics and is well-known for his in-depth articles in performance training and rehabilitation on T-Nation.com and all over the internet. He’s also been a featured speaker at a number of strength and performance training conferences (you can read more about him later).

Mike’s probably best known for his contribution to a little DVD called Magnificent Mobility that he developed with Eric Cressey.

Magnificent Mobility was a real breakthrough for many powerlifters, bodybuilders, and athletes of all kinds because it addressed the need to improve and maintain joint mobility, range of motion, and muscle activation to enhance health and performance.

Anyway, Mike came over to my gym a while back, and we got to talking about the shoulders and how each of us takes a pretty comprehensive approach assure the highest level of performance during upper body training that all of our clients and athletes maintain mobility and strength in the key areas to prevent those progressive, undesirable adaptations like loss of joint motion and isolated weakness that result poor performance, shoulder pain, and ultimately serious shoulder injuries.

That discussion alone was worth a million bucks! (I wish we had recorded it)

I showed Mike some of the mobility and muscle activation drills I had been doing with myself and my clients to improve upper body function, and he showed me some of his. That’s when the light bulbs started to go off like crazy.

We traded ideas back and forth like a tennis match for what seemed like minutes but actually turned out to be several hours.

The one question that kept coming up was…

Why hasn’t anyone been talking about this stuff that can not only improve performance in the gym and on the field but keep you injury free as well?

At that point we committed ourselves to develop an easy to understand, easy to follow, comprehensive, systematic approach that is ESSENTIAL to prepare any strength athlete, throwing athlete, or combat athlete for the best upper body training of their lives.

Then we tested it on ourselves and our clients. Since we both get referred “problematic” clients due to our reputations, we had the perfect population to see the impact that it had on their pain and their performance.

We were able to identify improvements from day one. Clients who had come to us with achy backs and shoulders, started to report reduced shoulder pain and less strain at work. Not to mention that their performance in the gym improved by leaps and bounds.

The evolution of this program is what you’ll find in this DVD.

What about all the other warm-up and mobility programs?

We hold these programs in very high regard because they have been shown to be highly effective in improving mobility, increasing performance, and preventing injuries. However, these programs have been focused primarily on the lower body and trunk.

Inside-Out: The Ultimate Upper Body Warm-up takes the next step and answers the question, “What should I be doing before my upper body training to assure that I can perform at my all time best AND stay injury-free?”
Here’s what Inside-Out: The Ultimate Upper Body Warm-up will do for you:

Reduce and prevent upper back, shoulder, elbow and wrist pain that affects your ability to work, play, and perform at your highest level possible
Help you to understand what actually contributes to chronic shoulder and back pain and what you need to do to prevent it in the first place
Improve your bench press training technique to assure maximum performance with a lowered risk of injury
Improve your shoulder stability under a heavy bench press which is the key to maximizing the force of the prime movers like the chest, shoulders, and triceps
Prevent numbness and tingling in the arms and hands associated with desk work, keyboarding and heavy weight training
Teach you how to identify your own spinal movement restrictions to assess your own progress
Activate the rotator cuff, without excessive fatigue to help avoid painful shoulder impingement and improve shoulder stability
Reduce your risk of injury with overhead training by improving your spinal alignment, shoulder range of motion, and scapular mobility
Reduce negative upper back and shoulder postural adaptations and repetitive strain that promote shoulder injuries and create daily aches and pains
Increase nervous system activation to guarantee that you recruit the maximum amount of muscle every time you pick up a heavy weight
Increase chest, lats, and shoulder girdle extensibility and spinal mobility to avoid movement compensations that lead to progressive muscle strain and overuse injuries that cost you valuable training time
Restore normal upper body muscle length-tension relationships to prevent injury causing muscle imbalances
Improve shoulder, trunk, and hip intermuscular coordination to prevent excessive strain on the shoulder during strength training and sports performance
Raise core and muscular temperature without the use of unnecessary aerobic exercise to prevent premature or excessive fatigue which is necessary to assure peak performance
Improve front squat and power clean performance by eliminating wrist joint restrictions and pain associated with a proper rack position

Improve your performance in the weight room and on the field…PERIOD!

Meet the Coaches....

Mike Robertson, MS, CSCS., USAW, has helped clients from all walks of life exceed their greatest expectations. Mike specializes in the areas of performance enhancement, physique transformation, and injury prevention and rehabilitation. Mike received his Masters in Sports Biomechanics from Ball State University, where he was a strength and conditioning coach and researcher in the areas of strength and power development in athletes.

Robertson is also an accomplished powerlifter, having competed at the National Level and coached at the World Level. Mike resides in Indianapolis, Indiana, where he is the President of Robertson Training Systems (www.RobertsonTrainingSystems.com) and Director of Custom Athletics (www.CFitLLC.com).

Bill Hartman, PT, CSCS, USAW has 17 years of experience in the rehabilitation and sports/fitness training fields. Bill specializes in injury rehabilitation, corrective exercise programming, and performance enhancement. He currently works clients at all levels from professionals to young athletes in a variety of sports. Bill also sits on the Board of Directors for the International Youth Conditioning Association.

Bill also has personal experience as an athlete in football and track & field at the collegiate level as well as a background in bodybuilding and martial arts. Bill manages two physical therapy clinics in Indianapolis, IN and owns PR Performance Sport & Fitness Training in Westfield, IN (www.PRPerformance.com, www.billhartman.net)

MUST READ ARTICLE IF YOU WANT TO UNDERSTAND HOW TO HELP REHAB YOUR SHOULDERS:

Push-Ups, Face Pulls, and Shrugs...for Strong and Healthy Shoulders! By Bill Hartman and Mike Robertson

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