The ONLY 3 Shoulder Moves You Need (Yes, for real)
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- čas přidán 12. 09. 2024
- Free Training & Complimentary Coaching Session
www.pacificrim...
Welcome to training fellow Pac-Rimian! My name is Lee Weiland, Co-Founder & CEO of Pacific Rim Athletics, LLC and Creator of "Powerbatics."
Our mission is to help people of all ages, levels, and backgrounds achieve Total Body Mastery through Powerbatics Training.
And me and my Team of Doctorate Physical Therapists and Elite Athletes/Coaches have helped 1000's of people do just that.
And you can hear from countless students (ages 3 to 83 featured in all of our videos) who've trained from scratch and through past injuries to become highly advanced...
Gaining Press Handstands, 1 Arm Pullups, and Human Flags just to name a few...not to mention incredible Powerbatics' skills...
While radically transforming their bodies and minds for the better.
We believe 1:1 Coaching (face-to-face and online) when combined with Positive Community guarantees the very best of safe, effective outcomes.
To that end, we ONLY offer FREE content...in order to inspire you to become a stronger version of yourself (and not to be confused with real, transformative coaching).
If you would value further information--and transformation--we suggest opting-in for our Free Training and then booking a Complimentary Coaching Session to do a deep-dive on your current situation and goals.
Blessings!
I look forward to everything you're going to achieve!
Coach Lee
🛑 Welcome. Free Training: www.pacificrimathletics.com/online-reg?el=yt-3-shoulder-moves Don't mistake videos for instruction. Positive vibes ONLY. Subscribe so you can make progress. See you in training.
Can you do a video on grip/wrist strength?
"A huge gorilla looking person" and shows a black man. Really dude?
Why does it say free training? This cost about a 1000 dollars a month
Tried bridge push-ups for the first time and immediately felt my traps fire in a way I never had before. Entire back is sore the day after. And I can deadlift 1.5x body weight for 12 reps. FANTASTIC information.
Way to go!
Yea this stuff is next level
🥷💪
Liked for your line "empires of old at the end"
When you have ears to hear and eyes to see, especially since the last 3 years, it says a lot where you're standing
Great job
I appreciate that, thanks for being here
0:55- 1:05 youre absolutely right!!! and so much damage has been done by bodybuilding magazines (showing my age now!) over the years telling people there were only 3 muscles in the shoulder- completely neglecting the rotator cuff and the functional, balanced performance of a good strong shoulder!
Damn man this comment hit deep
Shoulder should not be trained one dimension.
This is exactly what I always say. Shoulder is the most complex joint and it can literally move 360°. People often think about shoulder as posterion, side and front delts and that's it.
Right on
I used to reverse hang on a bar just to stretch and it felt good. Interesting how you broke the shoulder down and the benefits of these moves. Thanks!
Thanks for being here
Amazing, some of the best content I've seen on these subjects! I've been lifting for years, have wicked shoulder impingement and chronic tendonitis in my knees. What you shared just hit me at 60 years old! Wow! Thank you!
Thanks for being here
Dude you are my go-to when it comes to understanding body mechanics. Respect!!! Been doing some of your recommended exercises and 100% you're spitting facts. It works.
Thanks for being here
😊😊😊ooo
Brother Lee, I made some clubs using an empty bean can, about 18" broom handle and filled them with concrete. I swing them through all natural movements of the shoulder (only 1kg each) and am now strong enough to do the back bridge pushup. I always hated the single plain movement of DB exercises for your reasons stated here.
God willing, later this year I will join your coaching program. Love your training styles. Blessings from the UK.
Blessings
I greatly appreciate your content. All of what you teach is grounded in principle, and it's easy for me to lose that perspective in various aspects of my training. I'm about to go into a physical therapy program for my shoulder I dislocated years ago. I truly believe surgery does not have to be the outcome, and I can have the strength and mobility you have.
"We are where we are." And we continue to move forward from there :)
Right on
Your channel is becoming my favorite in the game. Your videos are pure gold. Thank you 🙏
That’s amazing that you started at 40 yrs old! I am so mad that I lifted heavy weights starting at age 10. 😤
Learned this at 40...didn't start at 40
@@LeeWeiland he learned this at 40 but started at 45
😎
O love this guy. Coach Lee for Prez
I have a frozen shoulder due to an injured rotator cuff and am currently doing physiotherapy.
I would like to do these exercises once I regain full range of movement in order to make my shoulders bulletproof.
Thank you for the video.
Right on
The mind truly controls everything
🥷
More gold - thanks for sharing!
🥷💪
A few of each doable, difficult, wow this is so much more interesting than usual gym stuff.
Right on
So many of your students/trainees are such amazing athletes on these videos.
What a feeling it must be to still be able to and/or develop the ability to move with such grace and strength and confidence.
Kudos to you Lee, for helping people in their pursuits.👍🙏
Go for it Robert!
Completely agree! Try putting a Jiu Jitsu lock on a muscular guy vs flexible athletic guy, the prior taps out much sooner and has more chances of damage to that body part.
right on
this exercise what i like i like dancing and breakdancing these fits me
Thanx again brother Lee,
I use that warmup all the time. Especially good for tight chest and lats (if you bend side ways). Problem is clueless copycats (who initially laughed) are now using the bars and misplacing them.
Great information that I will apply. I had to subscribe! Thank You!
Thank you you for this knowledge I will definitely try this 😊
Right on
This is so freaking good! The exact thing I was looking for! Thanks buddy ❤
Perfect
This video changed my life. Now that I'm getting better at the mental aspect, how much space is needed for the training you and your team provide?
Life changing material, thank you!
You're welcome, thanks for being here
Another great video 🔥🔥🔥
So encouraging 🔥
Your training looks like so much fun! I used to do aerial fabrics, lyra, power yoga, and other similar things--loved it. Your training includes moves physical therapists have told me are no-no's and cause injuries though. Does your training program have modifications and/or progressions for those with shoulder impingement (and fraying) and/or osteoporosis? Also, how do you avoid disc herniation and/or facet damage when extending the back in back bridges and the like? Even simple supermans can cause hyperextension damage... I tend to be hypermobile so a little less mobility has actually helped in some areas. I would love to do some of this stuff again...
We have 4 doctorate Physical Therapists on staff who are our primary coaches lololol
Medical community is skewed
I love you 😂 I can naturally do half of this time to start training 😂😂😂❤❤❤
Go for it
Great videos! Thanks!
Thanks for being here
I've been just trying to see how wide I can turn my shoulder in a circle the past couple of days, and I've found that doing it slow, backwards and forwards, can be as much of a workout as trying to use weights.
Well you'll feel a burn but its not the same as progressive overload and hypertrophy
Thanks for sharing 🙏🏾
You're welcome 🙂🙂🙂
I had my rotator cuff tendon blow off the bone while I was throwing a punch shadow boxing 😭 over tightening the muscle is a thing all right
Well, you did it you got my attention. I love this golf. I’ve got a unique cut they call the turbo I feel I’m the best in the world I work out every day on my shoulders and upper body but I am in constant pain all the time even when I hang And do light repetitions am I too old I’m 66 but I’m in better shape than a lot of these butterballs that are 4050 I’d like to talk to you about a specific throw that I do and how I can enhance the speed of my arm and shoulder disc golf related
Sick video bru
I injured my shoulders for months in a day of training with front loads. I wasn’t aware on the importance of a good range for my shoulder.
Just checked my straight arm shoulder rotation with a broomstick….couldn’t get past about 15 degrees behind my head. How do you get past that impingement without tearing something, LOL?
Little by little
I love this
Good stuff. Unfortunately, slap tears in both shoulders for years. No surgery, as I've been avoiding it. It really limits some of that mobility.
You'll get back
Good stuff
Thank you for the very helpful video. How many days a week do you recommend for the beginner exercise routine you mentioned in your video? I'm 54 yrs old and coming off from weightlifting. Any light you could provide would be greatly appreciated.
This is what I want
Start on your journey
Lee -- do you intend to open up a school on the east coast?
No
Thank you. Have you tried clubs and maces?
Bossman, what's your thoughts on rotator cuff work using dumbells, bands or cables? For example external rotations?
Bands and dumbbells for rehab or prehab...but it doesn't need to be obsessive
Yeah my traps and shoulders are super tight and pinching a nerve…I believe from too many bar dips
Thanks 🙏
thanks for being here
great stuff
Thanks and thanks for being here
I like this video! Is your training live or video?
My team uses a multitude of methods and technologies
I had a personal trainer in the mid nineties and lost w ought and got in great shape I was 35. I always had problems squatting my muscles run really tight. I think using my body weight to train might be the only way to actually train my muscles properly. Now 60 and 20 lbs over and I did weights last summer and recovering from frozen shoulder so I need learn this way, weights overrated! 😊
like this will train myself
cool
Not a wasted word
Thanks and thanks for being here
Haha disc golf sent me here .
50 let me correct it to 1 (if I cheat). How do you get started?
Hi, flying through the air twisting and tumbling, frightens me to death. I am in my 80th year and started Judo at 10. My life has been a combination of sport and business. Football, rugby, boxing, kick boxing, kook sool one (karate) and over the last 10 years after moving to Thailand Muai Thai. I fought in the finals of the British kick boxing {open age} at 69 and the same year the European martial arts (final).
Damaged my shoulder 6 months ago and ended up with broken ribs 6 weeks ago but now ready to start training. I fought at 90 kilos for many years, however, over the last year I have lost over 30 kilos of muscle mass. I know weigh 67 kilos and my balance is far from perfect (same as me).
Any suggestions? Wayne.
Enjoy every day
Have you got any training place in London
I find the content is very exciting cause the unique training system but maybe it still lacks of a scale to proof that the training is well designed
There's over 5,000 students from 3 years old all the way up to 83...and many student stories across social media and in-depth interviews on our website. Don't be such a skeptic 😉🙂
@@LeeWeiland haha.. i thought it would be a hint of contribution for you making video more convincing
Don't rely on a single video...there's a whole Pacific Rim Athletics universe to explore
I’m a 31 y/o fatass, 5’10” 240lbs with a spare tire up front and 43% body fat. There’s no way I’m doing ANY of this stuff (except the dowel arm circles). I haven’t seriously trained anything a day in my life, but recently got it in my head that I want to join the Marines this late in my life. Recruiter can get me an age waiver, but I need to get in shape before they’ll even consider me at all.
I started my weight loss 3 months ago. I was 285! Too damn close to 300 for me. I’ve been on a calorie deficit of 800/day ever since I had a health scare (thought it was heart-related, thankfully it wasn’t, just a bad case of acid reflux I’ve never experienced before).
I guess the point of all I’m saying here is that I’m lost as hell. There’s so much damn information out there, and so much of it can be conflicting. This channel is the first I’ve come across that seems to have groups that meet in person. It would be great to be around people that are all doing the same things to better themselves. Obviously this kind of stuff works, but seems so advanced for me, I can’t even fathom moving like that.
You're young...take it a day at a time
Nice!
Right on
Thank u
You're welcome, thanks for being here
What are your thoughts on the "skin the cat" and other movements close to calisthenics such as the back lever or the clean handstand pushup ?
Watch our other videos
Been training my pistol squat at I'm effectively gaining ROM using pacrim methods!
Awesome to hear
@@LeeWeiland I used to run track and I can 100% tell my old training restricted me like chains.
Oh wow I figured track would help with mobility...I guess depends on the event
@@LeeWeiland It should have but i never took stretching too seriously instead I focused on just lifting big weights and specific movements for example I've never been able to do the splits the whole way and never put effort in to gain that ROM. Now I am though👍
Millions are in the same boat 🚢
I tore my pec playing disc golf too 😅
😑
@@LeeWeiland chill. It was minor. Lol
💪
Can you recommend a gym and the Detroit metro area? I need to do my workout with the trainer with the people I can't do it online I can't afford your cost when I don't have hands on I don't want to take videos of myself working out and watch videos of other people it's all just too much time if you have a friend or know of other people in the Detroit metro area that have a gym that is somewhat like yours could you please forward that information. If I was in Alaska I would be in your gym for sure. But I don't have it in me to make videos of myself and watch other videos I just don't learn that way I need to be involved and have a mentor. So please point me in the direction if you have any answer. Thank you for your time
Unfortunately not really, but thanks for being part of the community here
So where do you teach? If we don’t live close how do we det instruction? Objective eye you talk about
Online
I wish you had a program like that in NY and not remote Alaska. Something about online training and coaching that does not motivate me or work for me, I feel disconnected, I need that physical community where we meet and train in the present learning in a live environment.
There's pros and cons to both. Video, we can point out 100x more that you wouldn't even know. And it's archiveable.
Face to face is great for community but not always the most convenient. More friction to get there, stay consistent, etc etc.
We have facility, online, and events.
@@LeeWeiland 🙏
🥷
Do you have someone in San Diego????🤔🤔🤔
I tweakedy my shoulders really bad doing the shoulder rotation using the stick.. reaching to lower back like scratching my back is almost impossible.
It'll heal
hey lee , can i do pull ups 2 or 3 times a week ?
Sure
What to do if your shoulder has been hurting for two months. Maybe from improper exercise, maybe from a sudden movement, I don't know, but for 7 days now, according to the doctor's order, I drink BOLEX Forte 550 mg and use Voltaren Forte cream, but the pain doesn't stop...?! I'm really depressed because I can't do anything with my painful shoulder, I want to exercise, the pain doesn't go away and time goes by. Do you have any advice on what to do? Thanks a lot.
Msg my team
0:13 1:18 1:25 1:40. 3:54. 5:57
.
🕵♂️
I’ve been saying this for years, I grew up on a farm and got farm strong than I started weight lifting and lost a lot of real world strength.
The strongest people I meet have either hands-on jobs or are serious athletes. Weights don't have a lot to do with it. If they do weights it's supplemental to training...not the only or even main thing they're doing.
Any modifications for the back bridge? I can’t even do that. My mobility is that poor/weak. Thanks
What we would start a student with is perhaps something like a hip lift with fingers pointed towards feet, feet together, and forearms against ears. Have no idea your situation.
Olympic Weightlifting gave me healthy shoulders.
Hello, good information, You need to open a gym in Northern VA. :) all of this makes sense, but i do not have a the strength to do those moves.
Even bridge and Pyramid pushups?
@@LeeWeiland Yeah Lee, I am doing curls and push ups to build my muscles. 8 months now. Just purchased a band assist to practice pull ups. I am 52. want to be a super shape moving forward.
Then stop doing the 2 most overdone exercises in history: curls and pushups 🙂
@@LeeWeiland lol, i gotta build some muscle first to do what your doing. lol
Try some of the various basics in the videos for strength and flexibility...don't get hurt
I did a bridge pushup and my wrist feels ice cold now
Your wrists hands are gonna fall off
What would be the best total body strength moves in a limited amount of space(double bunk sleeper in a semi-tractor)?
Are you handcuffed to the steering wheel?
So, you're completely against "traditional" gym training and bodybuilding exercises such as bench presses, bicep curls, etc?
I am?
@@LeeWeiland I don't know. I'm asking. no sarcasm intentions or anything. honest question. you seem to have a different philosophy around exercise.
Weights are a tool not a paradigm
👍
Hey Lee , how is hanging from an uneven tree limp beneficial ? Seems like it’s stressing one shoulder over the other.
Lol...there's bigger problems if a person can't hang from an uneven tree...there's nothing even in nature. Go train.
@@LeeWeiland Thanks for the unconventional videos & inspiration. I might even consider posting some videos myself.
Perfect go for it
How long do you hang ?
As long as you want
I have shoulder impingement in my right shoulder. Besides physiotherapy what exercises can u suggest?
Can't say without more info...sms my team for private training
When doing the shoulder hang do we hang without the scapula lift? Please advise
sms my team for private training
I tried the dowel thing. Can't even get the stick directly over my head. Just keep at it multiple reps every day?
Lots of folks are similar
Only question I have, is how to combine this with weights?
I would assume start the workout with most of these moves, then do weights, and finish with the less intense moves in this (the shoulder circles with the wooden stick).
Can you already do a full rom back limber handstand pushup (the equivalent of your bodyweight on a barbell)
or a 1 arm meathook (equivalent to a full bodyweight kettlebell)
Or a 1 arm reverse flag?
If you want to add this type of body weight training alongside a weight training program I would reduce your weight training down to a few essential lifts as well as cutting back the frequency to 1 or two days a week and then add a few days a week of body weights training. The two will actually compliment one another nicely.
With your weight training I would stick with overhead press variations for your pressing movements or dips. Bench press can tighten up your shoulders and limit your range of motion and limit your ability to train in gymnastics style bodyweight movements. Four great lifts for pressing strength that won't limit your range of motion are one arm overhead press, windmill, bent press and Turkish get ups.
Video like this for the hips??
maybe in the future. sms my team for private training.
Do you have locations in New Jersey?
Nope
Hello.
I'm 66 is it possible for me to achieve this level of fitness?
I've seen it
@@LeeWeiland thanks for the reply
🥷💪
My shoulders are wrecked from traditional lifting.
Little by little
My left arm is super weak, and I cannot do a single bridge. What can I do to work into it?
Depends on why
@@LeeWeiland nerve pinch, then atrophy.
Sms my team
😮
😁
My shoulder is absolutely horrendous. I won't say it's the worst in existence but it's certainly embarrassing. Good physio and even global postural reeducation didn't fix em. Perhaps some emphasized multi-planar strengthening is what it takes. I'll be sure to include those dowel movements. I wonder though if there are other exercises for different planes of motion besides frontal and sagittal?
If you don't need surgery, then slowly train them with variety and proper progressions and don't obsess about it
@@LeeWeiland yeah it's mostly stiff and weak but not surgery demanding. Thanks for the reply!
Sure thing...update progress
@@LeeWeiland Will do!
🥷
That was a very good presentation. Awesome is so overused it's lost it's meaning but to be fair I think that was pretty Awesome. Ha ha If the google empire ever crumbles, absolutely !
thanks and thanks for being here
Hi Lee I have questions here I had reconstructive wrists surgery I just started to do pushups using a push-up bar, can you use the pushups bars for some of the exercises?
Of course
Dude! Thanks for pronouncing "et cetera" the way it should be pronounced. Seriously. 😊
Good day. Can you read x rays?
My team can
Execellent. Is there a email I can send it to?
Only for students...or you can schedule a consutl through our system...use link in desc
My shoulders have almost zero flexibility , at 60 years old.
Build it
I fixed my back by just hanging off a tree two times a day
That works for some and can cause issues for others
so you show yourself doing dips at the start then you don't even mention them??
Relax, is all part of pushing from all angles
@@LeeWeiland okay
🙂