My neck, shoulders and back has hurt for 25 years. Because of you I think I can lower my medicine dose considerably and I truly believe I will be able to function without medicine if I keep doing this. I built my own (shorter) mace from a dumbbell by putting the weights on just one side. It feels amazing to do this workout, like I really want to do it. So thank you for inspiring with your clips.
@@ivanmonev2675 I am not sure I understand. But I was 11 when my problems started. Since then I have headache and neck/upper back pain every day. Eating a lot of prescriptions free pain medication. Somewhere in my late 20's I got diagnosed with chronic myalgia pain. For about 5 years back I started taking medicine for nerve pain. Which has bad side effects but it helps me for the majority of the day. I do find I need to do these rotational exercises pretty much every day. I'm not pain free, I'm just saying it helps. Even if I still have hope. My morning's are the worst, I can barely get up.
Been doing these, coupled with Lu raises, for the last 3 weeks and I already feel a significant difference in overhead stability and shoulder health. Thank you! ❤
These are amazing. I've only been doing them for a few days and I can feel the difference. Started with 4 lbs am now currently using 10 lbs. Hopefully I can work my way up to 30 lbs like you.
Not that this impacts the quality of the mobility work being demonstrated, but I love to see it when people cross in front of the camera and nobody freaks out or makes a big deal out of it. I'm so used to seeing fitness videos from self absorbed influencers that get vehemently upset with people that walk into frame. Seeing it left in the footage as you continue with your demonstration calmly and professionally shows how this sort of thing does not and should not mean anything substantial. Great shoulder mobility drill, big fan!
I can finally do this,No pain!!!! Your shoulder hangs have stopped my shoulder pinching! ❤❤ I now have a mounted pull up bar between my living room and kitchen. Gotta hang before I eat every meal❤ thank you
Blimey, it really works! (at least for me!) Just bought the ssm programme. Not because I need it, (although I probably do) but to show gratitude. Thank you Tom!
Legend! Thanks so much! Even if you don’t have any issues currently it would be great to run through a few times just to make sure you find it all easy! With SMM if you find any of it challenging or different side to side it’s a big deal so it’s good to sort before anything crops up in future! 😄😄
I've been doing 2 hand shield casts with 10 pound and 15 pound clubs. I'm going to add a one handed dumbbell variant. I've been lifting more than 50 years, and you just taught me something new that will be very useful, and it's much appreciated. I also do halos with a basketball, great way to get more synovial fluid flowing through the week without overtaxing recovery, hope this can help someone else.
Lots of people don’t realize that the sockets which are connected to your shoulders and rotator cuffs need a bit of damaging if you didn’t use the mobility you always had your body is making extra tissue there, over the years the body made to much bone on spots where it never went, the cracking and squeeze sounds were mostly related for being lazy and lack mobility all my life. I am doing this for over a year now and my shoulders don’t have pain anymore and no popping or limited in range of motion anymore.
I was having so much shoulder pain I stopped benching and dipping. After just a week of doing these 3 sets x10 reps , I am back to dipping and medium weight bench. I may just get enough mobility back to be able to hold a barbell across my shoulders and start back squatting again. Thank you so much for this
You should do this if you want to win Gladiators! The Eliminator is really won by rotator cuff and scaula strength because people don't train them-nearly all head starts are either lost or gained on on the initial rope climb, overhead ladder, and cargo net combo, with a final added drain on the shoulder joint and arms on the zip line. This ensures you can't use them properly to balance on the balance beam and that you have no pump left in them for the Travelator at the end either (taking everyone completely off guard and off-balance. Brilliant!). You could run up that slope 1000 times successfully in practice - but try doing it without any arms! Good at Hang Tough - good at the Eliminator. That's why we all loved Jet! (amongst other reasons! 😜)
@tom - this move is from Ancient Indian art called karla kattai - plz learn the works of karla kattai from an authentic teacher in india and then teach this particular movement with the kattai.. and don’t do this with dumbbells … there are workouts to prepare your arms and shoulders but learning this ancient Indian workout system … from and authentic Indian guru is fundamental and important
@@TomMorrison Each size and shape and wood material used for each club moves provides certain gains and strength works with our nervous system. Whoever asked you to do this move has shortchanged …. Certain things can be switched but not this. Sure dumbbell provides some Benefits. But in the long run if this traditional specs are not followed .. it will bring harm to the body. Substitute won’t help for certain things. Better not to mess around with our nervous system. There is intricate knowledge in each specific move and the dimension of club used. We must approach ancient art form with respect. Nothing against you. Just the right attitude and approach is missing from today’s teachers.
If you think you’re going to use a certain way to balance out weights that your nervous system will understand better then more power to you, I did go through a stage like that myself at one point then you come out the other side and realise the body adapts to ANYTHING you give it regularly, doesn’t matter if you’re a martial artist or a pole dancer
@@TomMorrison hmmm that’s true. Body adapts but… don’t you think … humans have to learn and use the ancient techniques the way it’s intended without deviations, so as to get the full benefit out of this workout form? Even if you aren’t curious to get the intricate /deeper knowledge from it … just curious to understand your thoughts …
I tried this today and was amazed how easy the curl bit was, compared to the lift from opposite hip to over the head. What muscles are being worked in this part? Any other exercise suggestions to build these muscles? Awesome exercise, was a real challenge - even at 3kg(!)
Would just keep with building on this one, stick to the 3kg for a few weeks then go to 4kg etc, adding banded shoulder dislocates with this one is a great combo
Still struggling to do these, hurts when i go above my head. Ive been doing all your other shoulder mobilty stuff. Although i cant do the banded circles either. Really stuck in a rut
@@TomMorrison yes I am, they are mainly focusing on rotator cuff strength. I've had an ultra sound which showed impingement. Seen a surgeon and X ray showed I have arthritis in the ball and socket. So allot going on. Been going on for 2 years 😎👍 trying to avoid any surgery
Thank you for all the nice tips to strengthen our shoulders. I enjoy your videos. I have shoulder pain when doing dips but not when doing push ups and pull ups. Could you please advise which exercises would be more appropriate to do. Thank you
Check out our 26 minute shoulder follow along with Jenni, do it 3 times per week, probably just a gap in your overall programming so that should hit it
Why does it do it then? This is a ridiculously old movement that has been used in martial arts practices for decades, nothing wrong with it 💪🏼 just start off light. When someone says to NOT move something a certain way I would question their reasoning behind it, movement advice from people that are scared to move isn’t helpful
And you can do it even with no weight if the 1lb hurts. When I started out, I needed to switch to unweighted after the first set, but now is a lot easier
Hey Tom!! How many times a week should i do this, and did you developed this by yourself? i only see your channel teaching and i think its too good, sorry for the rusty english thoug, second language
It’s from Indian wrestling actually! I would aim for 3 sets of 5 each variation and twice per week is great, every month add a little bit more weight to it 😄
I’ve taken it up to 20kg and never had that issue, wouldn’t really say there’s much extra benefit after taking it up to 15kg really, better to have a well rounded selection of shoulder exercises with this as assistance work 💪🏼
Just found your vids about a week ago and am feeling hopeful for the first time ever! I have a LOT of back issues and several auto immune diseases. Right now I have a lot of weakness and pain. Will it still help if I do this without any weight to speaking with? @Tom Morrison ?
@@TomMorrisonme too . Saw the longer video . Had the same question . Thanx ! It's the one thing that's so often missing from these videos : how many - and how often .
I was down the first variation and on the movement up my shoulder dislocated for a second (I think it is called subluxation?). not sure what I did wrong, but it was unpleasant and it took me about 1.5 weeks to stop feeling pain around there...
Keep with in person guidance if it’s still in a very acute phase but if it’s on the mend then I would start with some of the upper body stuff from our resistance bands playlist first 😄
@@TomMorrisonshould i just stick with 5 reps of the same weight for like a month or should i increase the reps like every week then increase the weight
It’s a great “hit all” one, still worth adding some band work to hit the full end ranges too, banded shoulder dislocates combined with these are magic!
Start with a 2kg or water bottle and see how it feels, once you can do 10 reps easily and it feels like nothing then add one kg and repeat that, if you lift heavy aim for 15kg over time if not then 8-10kg is plenty to aim for
@@TomMorrison I went with I-can-do-this-without-accidentally-banging-the-weight-into-my-head kg for starters (which translates to 6 kg) and my shoulders feel amazing. I can't thank you enough for sharing this excercise!
I was diagnosed with a labrel tear a few months ago and have bee using these as part of my rehab. They've really, really helped me. Thanks so much for this ❤
@@TomMorrison definitely. The grinding episodes I was experiencing have been few and far between and stability wise, it's feeling much stronger. I add these on as part of a regular workout now 💪🏻
My neck, shoulders and back has hurt for 25 years. Because of you I think I can lower my medicine dose considerably and I truly believe I will be able to function without medicine if I keep doing this. I built my own (shorter) mace from a dumbbell by putting the weights on just one side. It feels amazing to do this workout, like I really want to do it. So thank you for inspiring with your clips.
Absolutely fantastic! Love to hear this! Well done!
I don't know how u function at all, having in mind drugsbintake all these years...
"Cured patient is a client lost"
@@ivanmonev2675 I am not sure I understand. But I was 11 when my problems started. Since then I have headache and neck/upper back pain every day. Eating a lot of prescriptions free pain medication. Somewhere in my late 20's I got diagnosed with chronic myalgia pain. For about 5 years back I started taking medicine for nerve pain. Which has bad side effects but it helps me for the majority of the day. I do find I need to do these rotational exercises pretty much every day. I'm not pain free, I'm just saying it helps. Even if I still have hope. My morning's are the worst, I can barely get up.
movement is medicine
Tom knows his stuff’ coming from someone who has serious shoulder problems this is hard but a godsend
This is a great move, love it. My shoulders feel so much better. Thank you
You're so welcome!
This exercise is a life-changer; been doing it regularly for a couple of months, and shoulders have improved immensely. Thanks very much
Awesome!! Love it!!
Been doing these, coupled with Lu raises, for the last 3 weeks and I already feel a significant difference in overhead stability and shoulder health. Thank you! ❤
Awesome!! Love the Lu raise yeah!
These are amazing. I've only been doing them for a few days and I can feel the difference. Started with 4 lbs am now currently using 10 lbs. Hopefully I can work my way up to 30 lbs like you.
Go nice and slow! Take a good year to build them up, just increase once per month 😄
Not that this impacts the quality of the mobility work being demonstrated, but I love to see it when people cross in front of the camera and nobody freaks out or makes a big deal out of it. I'm so used to seeing fitness videos from self absorbed influencers that get vehemently upset with people that walk into frame. Seeing it left in the footage as you continue with your demonstration calmly and professionally shows how this sort of thing does not and should not mean anything substantial.
Great shoulder mobility drill, big fan!
I can finally do this,No pain!!!! Your shoulder hangs have stopped my shoulder pinching! ❤❤ I now have a mounted pull up bar between my living room and kitchen. Gotta hang before I eat every meal❤ thank you
Awesome! 😄
Blimey, it really works! (at least for me!) Just bought the ssm programme. Not because I need it, (although I probably do) but to show gratitude. Thank you Tom!
Legend! Thanks so much! Even if you don’t have any issues currently it would be great to run through a few times just to make sure you find it all easy! With SMM if you find any of it challenging or different side to side it’s a big deal so it’s good to sort before anything crops up in future! 😄😄
I have left shoulder pain due to a car accident in July. These have help my alot. Thanks.
Awesome you’re back on the mend!!
I've been doing 2 hand shield casts with 10 pound and 15 pound clubs. I'm going to add a one handed dumbbell variant. I've been lifting more than 50 years, and you just taught me something new that will be very useful, and it's much appreciated. I also do halos with a basketball, great way to get more synovial fluid flowing through the week without overtaxing recovery, hope this can help someone else.
Love to hear that! Yes anything that gets your shoulders moving through a large range of motion is amazing! They’re the most mobile joint you have
I like that stretch. I doubled the weight that I started with, and it feels good.
Awesome!
Lots of people don’t realize that the sockets which are connected to your shoulders and rotator cuffs need a bit of damaging if you didn’t use the mobility you always had your body is making extra tissue there, over the years the body made to much bone on spots where it never went, the cracking and squeeze sounds were mostly related for being lazy and lack mobility all my life. I am doing this for over a year now and my shoulders don’t have pain anymore and no popping or limited in range of motion anymore.
You're a godsend, Brother. Years of bad form with my Pull-Ups left my shoulder pretty beat up and these videos have helped my shoulder pain a lot. 🤝
Love to hear it! Yes these especially helped my pull up and muscle up ability loads!
I was having so much shoulder pain I stopped benching and dipping. After just a week of doing these 3 sets x10 reps , I am back to dipping and medium weight bench. I may just get enough mobility back to be able to hold a barbell across my shoulders and start back squatting again. Thank you so much for this
awesome to hear, sometimes just making the shoulder joint itself more healthy helps a lot! 😄
How much weight did you use?
This routine has definitely helped my shoulders feel better. Thank you.
You're so welcome! It’s such a good one to do regularly
I had a posterior sc joint dislocation. 2 months out and these have helped my shoulders more than my physical therapy thanks man
Fantastic! Definitely a good one to keep up weekly long term!
I cue this move with clients as ‘comb the hair and answer the phone’ 👍🏼😁
Like it!! That’s how my hairs so fluffy 😎
Found this very helpful coach, added this to my own shoulder priming routine 💪
Great to hear!
I'm getting better movement now from this thank you .
You're welcome!
You should do this if you want to win Gladiators! The Eliminator is really won by rotator cuff and scaula strength because people don't train them-nearly all head starts are either lost or gained on on the initial rope climb, overhead ladder, and cargo net combo, with a final added drain on the shoulder joint and arms on the zip line. This ensures you can't use them properly to balance on the balance beam and that you have no pump left in them for the Travelator at the end either (taking everyone completely off guard and off-balance. Brilliant!). You could run up that slope 1000 times successfully in practice - but try doing it without any arms! Good at Hang Tough - good at the Eliminator. That's why we all loved Jet! (amongst other reasons! 😜)
yeah!! Love Gladiators!!
You really are doing the Lord's work👏🏽. Can't believe I did this once, 3 reps on each side and my workout felt so much easier😌
Great job! Keep it up!
Thanks! I can finally do this with a dumbbell!🥳
Awesome! Thanks so much!
Thank you for this exercise, Its just what I needed.
Extremely useful. Thank you so much!
Thank you.❤
Should I do it daily? Because I really want to comeback to lifting after that tendonitis in the shoulder. You're amazing btw
You can yes as long as you’re starting light enough 💪🏼
Every other day gives things a chance to recover if your shoulders are dire.
Gamechanger
@tom - this move is from
Ancient Indian art called karla kattai - plz learn the works of karla kattai from an authentic teacher in india and then teach this particular movement with the kattai.. and don’t do this with dumbbells … there are workouts to prepare your arms and shoulders but learning this ancient Indian workout system … from and authentic Indian guru is fundamental and important
I did, and they used the dumbbells for us at our gym because they only had a few clubs with them
@@TomMorrison Each size and shape and wood material used for each club moves provides certain gains and strength works with our nervous system.
Whoever asked you to do this move has shortchanged …. Certain things can be switched but not this.
Sure dumbbell provides some
Benefits. But in the long run if this traditional specs are not followed .. it will bring harm to the body. Substitute won’t help for certain things.
Better not to mess around with our nervous system. There is intricate knowledge in each specific move and the dimension of club used.
We must approach ancient art form with respect. Nothing against you. Just the right attitude and approach is missing from today’s teachers.
If you think you’re going to use a certain way to balance out weights that your nervous system will understand better then more power to you, I did go through a stage like that myself at one point then you come out the other side and realise the body adapts to ANYTHING you give it regularly, doesn’t matter if you’re a martial artist or a pole dancer
@@TomMorrison hmmm that’s true. Body adapts but… don’t you think …
humans have to learn and use the ancient techniques the way it’s intended without deviations, so as to get the full benefit out of this workout form? Even if you aren’t curious to get the intricate /deeper knowledge from it … just curious to understand your thoughts …
Just realized his shirt and I love it! LoL
Jenni hoodie is great too 😁 👀
Mine arrives today from Amazon UK 🇬🇧
Bro, you're answering that telephone upside down.
Hello?? HELLO?!?
Looks exactly like Indian club training
It’s an adaptation yes
Yeah thank you. I'll try it with some lower weight.
I tried this today and was amazed how easy the curl bit was, compared to the lift from opposite hip to over the head. What muscles are being worked in this part? Any other exercise suggestions to build these muscles? Awesome exercise, was a real challenge - even at 3kg(!)
Would just keep with building on this one, stick to the 3kg for a few weeks then go to 4kg etc, adding banded shoulder dislocates with this one is a great combo
I'll try this
Still struggling to do these, hurts when i go above my head. Ive been doing all your other shoulder mobilty stuff. Although i cant do the banded circles either. Really stuck in a rut
Have you seen a physio in person yet? Sounds like you need in person hands on guidance!
@@TomMorrison yes I am, they are mainly focusing on rotator cuff strength. I've had an ultra sound which showed impingement. Seen a surgeon and X ray showed I have arthritis in the ball and socket. So allot going on. Been going on for 2 years 😎👍 trying to avoid any surgery
Search zenith rotations, your upper back most likely needs a lot of work to open up if your shoulders are pinching
@@TomMorrison will do thank you
Thank you for all the nice tips to strengthen our shoulders. I enjoy your videos. I have shoulder pain when doing dips but not when doing push ups and pull ups. Could you please advise which exercises would be more appropriate to do. Thank you
Check out our 26 minute shoulder follow along with Jenni, do it 3 times per week, probably just a gap in your overall programming so that should hit it
Thank you for quick response and suggestions. I'll definitely give it a try.🙏❤
Not once have I ever answered an "old" telephone like that. But maybe if I had, my shoulders could've been healthier 🤔
I may have to get my passport and go to Ireland for some post TBI shoulder and hip tension!
Notivmce he diesnt care about multiple people walking in his video. He is not one of those gym Karens.
Initial part, the upward movement, is exactly what Will Harlow calls harmful for your shoulder.
Why does it do it then? This is a ridiculously old movement that has been used in martial arts practices for decades, nothing wrong with it 💪🏼 just start off light. When someone says to NOT move something a certain way I would question their reasoning behind it, movement advice from people that are scared to move isn’t helpful
I can do this but only with 1 lb dumbbells unfortunately because of shoulder pain. Hopefully this will fix my shoulders
Search our resistance bands playlist too, would be good to start there
And you can do it even with no weight if the 1lb hurts. When I started out, I needed to switch to unweighted after the first set, but now is a lot easier
Hey Tom!! How many times a week should i do this, and did you developed this by yourself? i only see your channel teaching and i think its too good, sorry for the rusty english thoug, second language
It’s from Indian wrestling actually! I would aim for 3 sets of 5 each variation and twice per week is great, every month add a little bit more weight to it 😄
🙌
but what happens when u become strong enough to do it with dumbbells too big to get past your head?
I’ve taken it up to 20kg and never had that issue, wouldn’t really say there’s much extra benefit after taking it up to 15kg really, better to have a well rounded selection of shoulder exercises with this as assistance work 💪🏼
Just found your vids about a week ago and am feeling hopeful for the first time ever! I have a LOT of back issues and several auto immune diseases. Right now I have a lot of weakness and pain. Will it still help if I do this without any weight to speaking with? @Tom Morrison ?
Could just start with a tin of beans even! Just to have something in your hand 😄
@@TomMorrisonok I will try that. Ty so much for replying
Just started these , how many sets/reps do u recommend?
3 sets of 5 with each variation is a nice addition!
@@TomMorrisonme too . Saw the longer video .
Had the same question . Thanx !
It's the one thing that's so often missing from these videos : how many - and how often .
I was down the first variation and on the movement up my shoulder dislocated for a second (I think it is called subluxation?). not sure what I did wrong, but it was unpleasant and it took me about 1.5 weeks to stop feeling pain around there...
Start with just unweighted exercises at first then move to resistance bands
Whenever I try this my shoulders click and pop and are painful in the advice? Thank you
Start unweighted and use our 26 min shoulder follow along with Jenni 😄
@@TomMorrison hey thanks pal I sure appreciate it... Anybody ever tell you you remind them of a less vulgar more wholesome Billy Connolly? 😉
Will this help the shoulder position whilst squatting with a barbell?
Not this one you would want the likes of zenith rotations for barbell back squat position
If I have rotator cuff issue, is it normal that I feel pain during this exercise?
Would go unweighted, check out banded shoulder dislocates video, would be better to start with that
@@TomMorrison ok, I will try because even if I hanging on the bar I feel pain like there is no space inside and my end of rotator cuff catch something
How to prescribe this exercise???
3 sets of 5 each variation, start off super light and do it twice per week, then each month add a little more weight
Hello Tom, I've got long head bicep tendonitis, is it safe to do this exercise (3x10 per direction per arm) everyday? Thanks for this video!
Keep with in person guidance if it’s still in a very acute phase but if it’s on the mend then I would start with some of the upper body stuff from our resistance bands playlist first 😄
ok...ima have a look at the playlist...@@TomMorrison
This is hard without a dimbell
You can use a bottle of water, can of beans, anything you can hold!
Is there a weight we should be aiming for?
between 10-20kg depending on your training background & strength levels! They're long term goals though, start with 2-5kg!
Does this help with posterior shoulder impingement?
Would focus more on the horizontal planes first, check out our banded push pull video first 😄
Is this good for rotator cuff?
Yep! Provided you’re not in an acute injury stage, then bands and bodyweight exercises are needed first
How would you compare this to the plate halos? Right know I do this exercise (thank you btw) and plate halos, but are they worth it?
They're nice, they just dont use as much range of motion as the dumbbell shoulder rotation 😁
Should it hurt at all or should i lower the weight if it does
Should have no pain at all, start with just the motion at first then just 1kg and see how that goes
@@TomMorrisonshould i just stick with 5 reps of the same weight for like a month or should i increase the reps like every week then increase the weight
Do you train with this excercise both internal and external rotator muscles? Thank you!
It’s a great “hit all” one, still worth adding some band work to hit the full end ranges too, banded shoulder dislocates combined with these are magic!
@@TomMorrison Thank you very much!
What weight should I use??
Start with a 2kg or water bottle and see how it feels, once you can do 10 reps easily and it feels like nothing then add one kg and repeat that, if you lift heavy aim for 15kg over time if not then 8-10kg is plenty to aim for
Am I reading that right!?! He's casually doing that with 15 Kg!?
Can do it with 20kg 😄 if you work on it for years it just builds up, I started with a 2kg
@@TomMorrison I went with I-can-do-this-without-accidentally-banging-the-weight-into-my-head kg for starters (which translates to 6 kg) and my shoulders feel amazing. I can't thank you enough for sharing this excercise!
I was diagnosed with a labrel tear a few months ago and have bee using these as part of my rehab. They've really, really helped me. Thanks so much for this ❤
Great to hear! Good to keep it up long term! Especially when things are feeling good!
@@TomMorrison definitely. The grinding episodes I was experiencing have been few and far between and stability wise, it's feeling much stronger. I add these on as part of a regular workout now 💪🏻