Build ALL 3 Deltoid Heads with this SINGLE Dumbbell Workout Technique!! (The Kamalu Shoulder Combo)
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- Äas pĆidĂĄn 16. 06. 2024
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Key Timestamps:
0:00 Intro - Kamalu Shoulder Combo
1:15 Intro - Max Gains Shoulder Program
2:00 Shoulder Combo - Instructions
2:44 Shoulder Combo - Demo
3:03 Shoulder Combo - Form Tips
4:33 Anatomy & Biomechanics - Posterior (Front) Deltoid
6:05 How the Combo Works the Posterior (Front) Deltoid
8:27 Anatomy & Biomechanics - Lateral (Middle) Deltoid
9:10 How the Combo Works the Lateral (Middle) Deltoid
9:31 NEVER Do Shrugs / Upright Rows Like This!!!
10:43 Do Them Like THIS
11:54 Anatomy & Biomechanics - Anterior (Front) Deltoid
12:52 How the Combo Works the Anterior (Front) Deltoid
13:25 How to Do Effective Anterior Raises & Presses
14:51 Preview - Maximum Gains Series | Total Shoulder Program
17:55 Shoulder Program Discounts!!
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In this video Iâm going to go over one of the single best shoulder exercises that exists! I call it the Kamalu Shoulder Combo, and itâs one of the best because it combines power moves for ALL 3 Deltoid Heads into a single, fluid, motion.
Weâre talking the Posterior Deltoid, Lateral Deltoid, and Anterior Deltoid, all in one! And thatâs no simple feat, because the posterior deltoid and anterior deltoid have completely opposite roles. The anterior deltoid flexes the arm forward, while the posterior deltoid extends and hyperextends it backward. The anterior deltoid performs horizontal adduction, while the posterior deltoid performs horizontal abduction. The anterior deltoid internally rotates the humerus, while the posterior deltoid externally rotates the humerus. BUT weâll nail them both, as well as the lateral head, with the Kamalu Shoulder Combo.
So first, Iâll demonstrate the exercise for you, then weâll dive into the anatomy and biomechanics behind the technique to understand why itâs so effective in hitting all 3 deltoid heads, and then Iâm going to finish by giving you a preview of the Maximum Gains Series - Total Shoulder Program.
The first part of the Kamalu Shoulder Combo targets the posterior deltoid. Also called the rear deltoid,it's located on the back of the shoulder. It originates on the posterior edge of whatâs called the spine of the scapula, and then travels down to insert on the humerus. When it contracts, itâs going to pull on that insertion point, which will bring the upper arm back. If the arm is out in front of you, then pulling it back is called extension of the arm. Yet when the arm is level with your body, then pulling it back is called hyperextension, and to really get maximum contraction of the posterior deltoid fibers, you have to hyperextend your arm behind your back.
Next is the lateral or middle deltoid, which sits right in the middle of your shoulder. It originates on the lateral edge of the scapula on whatâs called the acromion, and then inserts on the lateral edge of the humerus. Since the origin is lined up right above the insertion point, itâs going to pull straight up on the humerus from the side of your body, which results in whatâs called abduction of the shoulder.
The anterior or front deltoid sits in the front of the shoulder....
Watch the video for the rest!
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Credits: Anatomy animations courtesy of Muscle & Motion ( / muscleandmotion )
Disclaimer: Michael has not yet finished his medical training, and is therefore not yet a licensed physician. None of the material in this video should be taken as medical advice
The most underrated channel. Thanks for everything Doc.
Thank you my friend! đ
Thank you Michael Kamala aka Dr.Gains for the information, and the knowledge.Theyâre much appreciated.Keep up the good work.
Very interesting exercise, build muscle and save time. I wish to find more exercise like this. Hope to see part 3 for forearms. Tanks Doc.
Sick channel, discovered this week. Thank you so much, your work is a true blessing for the world of fitness. đ
This can be a good combo, when I need a quick shoulder workout. It's better than a burnout, it's a proper workout. Thanks Doc
Your techniques are brilliant, thank you for basically saving my shoulders with all these videos man.
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Thank you for your concise yet thorough and correct explanations of why a particular form (body position) is important. AND, thank you for giving an overview of how the exercise is performed at the beginning of your video. That way, viewers will not get bored with technical explanations before you get to the exercise. Personally, because I am a medical professional, I enjoy the anatomy and kinesiology lessons. That is, the details of "why" an exercise is performed in a certain way and why other positions may cause injury.
I have viewed many exercise videos and you are the best.
Iâm going to lean back ever so slightly with my jaw recruiting all my 8 tongue muscles to say Thank You Michael!
Wouldn't want to only use seven and risk an imbalance! đ
Love your channel. You cover everything so well no other fitness channel is so well!
Glad you enjoy it!
Your ifromation is always detailed yey easy to follow - very helpful. Thanks!
Very very cool Doc, gonna incorporate this and experiment a bit with rep & sets. Thanks for sharing!!
Any time!
This is super amazing i notices my shoulders burning after doing this
i find the musculoskeletal graphics and explanations very useful. great content so far
This looks great but gonna take me some time to learn! Good video doc đ
appreciate all that you do your info saved me from injuring my joints
As a medical student, Iâm revising and learning gym exercises. You donât understand how amazing your content is. Thank you â€
great! will try this
Excellent compound delt movement that also tickles the triceps in the pressing phase.
We are really living in a golden age of internet. All this detailed info on a click of a button AND for free is just amazing. Thank you very much sir, your work is greatly appreciated.
Glad it was helpful!
I see how this could save time, but your get more gains by doing separate sets of each movement one for each muscle group, with proper rest in between to reduce the effects of systemic fatigue. I especially like to do full sets of the rear delt movement because my front delts are worked hard enough on other pressing exercises in my program.
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Love my man helps so much
Thanks Doc!
Hi Marcos from Brazil, thanks for all your vĂdeos they are very good!
Hi Marcos! Good to have you!
exactly, exactly what i was looking for! thanks!
Glad I could help!
@@DrGains oh definitely, my main issue with the delts was always that darn 3x isolation, on two sides no less! it would seriously take up a big chunk of my routine. now ive finally compressed it to the optimal levels, again thank you so much! a very good, very underrated channel.
đ You are such a gem, a genius - very useful. Great! đ
Thank you Lorenzo!
Always love the anatomy lesson!
Glad to hear it!
Great content đ
Eager to get started
Thank you doctor..
Awesome doc awesome
what up doc
Interesting. Especially the hand/palm positions. Was looking for something to try today.
Let me know how it goes!
I just have to tell you, those cross body reverse curls, supinating the wrist for the brachiradialis are amazing,, I've even managed to adjust the plain of motion to influence either the top section or the lower portion,, absolutely great move,,,also those twisting one arm cable curls are fantastic as well,,,great results doing both,,where were you 20 years ago with all this great knowledge???!!!!......lol
I agree on that William, but hey hes here now so lets support this channel and Dr. Gains big time!
Haha that's what I like to hear!! đȘ
He was discovering it.
You are the smartest fitness channel on CZcams. You and Cory from redefining strength are THE BEST.
BEST TEACHER OUT THEREđ
Appreciate that my friend!
amazing content!
Thanks Devesh!
Gonna try it thank u
Let me know how it goes!
Hey doc! First of all i love your exercises and i benefit of it allot! But i have a question about this exercise. When you demonstrate the exercise. With the first move i see you also srugg your shoulders. So are you not helping your exterior delt a bit with the weights?
Great combinations does not take much weight, take your time and concentrate on the position and you can feel each section work. đđđ
Perfect. Mucho gracias...đ
I just cant wait for some these health issues ive developed to clear up. I will dedicate my entire body to Dr. Kamalus training techniques. His style is just lites out comparable to none. In just short 2 weeks before my health failed me i was able to make significant gains to my muscles than i ever had. With no pains. Im coming Doc and cannot wait. Stay safe stay strong! âïžđȘ
Hey man! Great work hope the KAMALU METHOD takes off!!
Thank you! Fingers crossed!
So what are the results?
It's easy to see you are training all three deltoid muscles with a single exercise. The exercise is compound and rather complex, but with some practice with light weight to begin, I should be able to develop the proper forms for correct execution. Well done!
This vid is worth recommended
Super today is glute & shoulders đïžââïž
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My pleasure!
Great info. Not your regular mega weight rehash channel. Love it.
Awesome! Thank you!
Superbly explainedđ
Lol, 2 clueless doctors: one pretend one Michael Kamalu and one real one Orthopedic Surgeon Henry Suhendra, M.D.
Anatomy isn't the only field of knowledge necessary to designing exercises that safely and effectively target specific groups of muscle fibers. Among a number of notable shortcomings of domain-relevant knowledge, Michael Kamalu has an obviously limited understanding of exercise mechanics. What makes you think you're experts in fields that you haven't formally studied? What would you think about someone who didn't complete their biomedical degree pretending to be an biomedical engineer and making videos about how to do the orthopedic surgeries you perform?
Thank you!
Thank you
You're welcome
As always Michael you hit a home run! Thanks, Pat
Thanks again!
Hey Pat - could you check your email? Trying to reach you with a question regarding your testimonial. Thanks!
@@DrGains I donât see anything Mike, can you resend!
Can you try searching your spam folder for emails from support@dr-gains.com?
I have sprained my shoulder many years ago so Iâm careful with just throwing weight
Around I never follow the crowd I read
About this stuff and this is very good
Best muscle channel on youtube
Appreciate that!
Woah, what a cool workout!
Thank you!
Thanks
No problem
Great stuff about the angles and so important to know your anatomy. And you are absolutely right that most people are doing palm facing down on the anterior deltoid exercise. So you don't recommend straight arms when doing lateral raises? I understand less pressure on the elbow joint but almost every is doing straight arms or semi straight lateral raises. But 90 degrees is better ? In the gym where I go we have a lateral raises machine where you can only do 90 degrees angle and it's awesome. But I mean with dumbbells also ? I will give it try đđ
Do you have a link or suggestions for a Labrum tear repair rehab and strengthening? I am 4 weeks recovering from my surgery repair and there is still some pain and tenderness. The tear was from 12 to 6 o' clock. Thank you.
Thanks a lot. Please i wanted to ask: 1-what about the neutral grip in front raises?
2- i know that the more wider grip the more lateral delts involvement you have, but does that also apply when you are suppinated? can you go wider thant shoulder width and still be on Front delt?
Dear and Respected Dr Gains, kindly make video on forearms series, Waiting since long time. Please.....
I'll add that to my to-do list! Feel free to also use the feedback / request form I put in the video description for that and any other content you'd like to see - it'll help push it up my priority list, and I can notify you when the content you requested is available đ
Love those blokes content
great!
Appreciate that!
can you supinate [sic] the whole time for the rear delt movement? (instead of turning your hands)
Question. Will you be releasing a program fir other body parts. As a woman Iâm interested in building my legs? Thank you
This made my head throb
Doc, how can you effectively work your lateral delts with a ketlebell? I've been having problems doing this technique with a ketlebell. Thanks!
I mean depends on how heavy the kettlebell is. Try upright rows
Doctor, I am having a lot of difficulty in holding the dumbbells in a supinated position with straight arms (supination in a bent arm position is not perfect, but managable) which is the end position of the front delt press. It starts to pain just below the elbow, on the lateral side of the forearm flexor compartment.
It's difficult to hide the truth Michael. He's not a doctor. He dropped out of med school to focus on business. I'm not surprised that this exercise isn't working well for you. Michael Kamalu doesn't have expertise in this domain - it's obvious he hasn't studied it formally in an academic setting.
I think this is great for people with little time on their hands. If you can only dedicate 3-4 days to the gym this seems effective for time management, but i don't have a life so i'd rather work out all 3 delts separately for maximum gains.
Hey I have a question regarding a muscle group, there's a muscle right below the rear delt that is when developed looks like another deltoid muscle but it looks to be originating below the rear delt but connecting to the back side of the arm bone, I tried to find what those muscles are and I think they're teres major and minor (probably)
The best example of this is Alex Leonidas when he does any row or rear delt exercise, it pumps up, it looks like big eyes oval shape thing, I want to know what those muscles are and how to bias them, because my back is almost flat
Can you please make a video on leg workout (hamstrings+quads+glutes+calves)
I'll add that to my to-do list! Feel free to also use the feedback / request form I put in the video description for that and any other content you'd like to see - it'll help push it up my priority list, and I can notify you when the content you requested is available đ
I just did these without weights and my shoulders like it :).
I feel like i had a lot of abduction with internal rotation playing baseball so im trying to do good shoulder exercises to give my rotator cuff tendons a chance
Most people do and it's absolutely horrible for the shoulders! It's a big part of how I developed impingement syndrome myself in high school before I knew what I was doing. Glad I could help! If you have any symptoms yourself and really want to reverse it and maintain healthy shoulders while still being able to build muscle.. you should check out my Gains Without Pains Total Shoulder Program đ (link in video description)
@@DrGains OK, will do, thank you
My only issue is, I'm much stronger in the posterior movement. To compensate, I've been doing extra reps at the end of the set.
Super
Thank you!
Bent over barbell row with partial reps at the top does hit the rear deltoids really good.
I only know arms "chicken wings" movement really hit all of deltoids. đ€·đ€·
I've noted that the Kamalu type exercises are often a combo type, but use the same weight for each muscle in the movement. Assuming that not all muscles in the movement have the same strength/capability/range/etc., can you callout some kind of metric like muscle X is N% weaker than the other two, and will be working harder? The goal is to avoid unproportional growth.
Interesting
Your channel should have a million subs.
Holy crap.
Good to see the Biomechanics of front delt exercises, myself i have good chest development but poor front delts so this is useful, some like my son grows front delts easily but lags in the chest, also of note steroid users have no problem with front delts. Another good front delt exercise is lying flat on a bench palms facing toward you forearms at 90deg to bench and press up ala Doug Brignole style, cheers for the ideas
are there modifications for this exercise if using wall-anchored bands?
Stand on the bands
I want core next.
I'll add that to my to-do list! Feel free to also use the feedback / request form I put in the video description for that and any other content you'd like to see - it'll help push it up my priority list, and I can notify you when the content you requested is available đ
Hey, can you make a video so that we can do only 2 excersizes per muscle group everyday? I'm asking this because i can't allocate much time to training per day. I'm merely asking this so that i can stay fit. I'm willing to take 1 day break too.
Not soo sure how practical those shoulders exercises are hmmmmmm
Looks like lots of trap assistance in the middle portion of the rep ?
I saw the same thing.
I thought it wasn't supposed to be that way. Hopefully he could see this message and give a little more info on this.
Sir please send daily vedios.
Itâs funny that you name exercises after yourself! đ
â€
Where's part 3 of forearms video?
Consider using the word "shortening" instead of contraction because the technical definition of "muscle contraction" is "the activation of tension-generating sites within muscle cells." So, muscle contraction does not necessarily mean muscle shortening because muscle tension can be produced without changes in muscle length. Therefore "full contraction" needs to be disambiguated from "full shortening." "Full contraction" or maximum tension generation is most likely going to occur in the joint positions in the exercise where the resistance torque is the greatest, not in the joint positions where the muscle is the shortest.
Great input. I often use "contraction" colloquially and out of habit.. but I'll consider switching that up to avoid potential conflation. Thanks for the feedback đ
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you should check out Bart Kay. he is an exercise physiologist
Will do my friend, thank you for the suggestion!
@Dr. Gains great he runs multiple channels to where he is playing different characters. His most famous channel is when he is using alot of abrasive short words he only does it for the clicks you also has a strictly professional channel if that is what you are into but it doesn't generate nearly as much clicks because ppl like drama. That is the only reason why he acts that way. I just needed to tell you just in case his behavior turned you off.
I have found now that the upright rows actually irritated my wrists, so I have stopped doing those anyway.
Yes but you have different max loads for each "head "
High yield
How to make stomach smaller for powrrlifters
@DrGains Your website gets blocked because it contains "phishing" warnings. Might want to change the setup of your site so it isn't seen as potential threat.
another important point, is to keep the shoulder in the socket the whole time. it is easy, going too heavy, for the shoulder to come out of socket, and you hunch the shoulders - not good.
Well from all the gym rats I know with capped delts nobody does this combo exercise. I like your channel and I have been subbed for a while but the exercises I have lately seen are useless alot of made up combo exercises which no one does. Iâm not saying they are wrong but does anyone really need them? Why do you combine different movements in the first place? I do not think it is optimal for muscle gains as Sean Nal says. The reason is we can handle different weights in different planes of motion with different muscles for example everyone can handle way much weight with their front delts than any other delt head part of that is because it is overdeveloped in a lot of individuals but another reason is the muscle essentially is put in a more advantageous position compared to the other heads to move weights.
There are many exercises you don't necessarily need to do. So what? This is a just another option, that's all! One might try this for the sake of saving time, since it hits all three heads. Is it as effective? Who knows? Would you rather he put out another video on lateral raises, just like the other 10,000 already on CZcams?
@@dr.d4957 So donât do them. Thats my point. He is becoming like other influencers when they start running out of ideas they start making up new exercises. I was talking about the poor efficiency in combo* exercises but you probably missed that. And yeah exactly we donât know how effective this exercise is while we know about the effectiveness of other basic exercises like lateral raises for growing the mid delt so if you really wanna save time in the gym do what the research says instead of doing some unknown exercise. The anatomy in the video is correct and I love his explanations I am not gonna take that away from him however my problem is the weight remains constant in this exercise and other combo* exercises which is not optimal for muscle growth as you are stronger in performing different motions than others.
Edit: I meant combo instead of compound
You're right, like athlean x, they run out of real content and need to make up questionable combos and exercises to generate $ since all their basic stuff has already been posted.
Check out Doug Brignole, he posts the same exercises only since he thinks they're the best.
For ksoom3009.
I agree too...the only person who created new exercises and some that actually worked was Vince gironda.
Strangely the doctor has not responded to your comments...
He is already making a lot of dough from us suckers....lol. ... Look at his membership channel....over 50 dollars a month to access his mumbo jumbo on combining 101 movements
However I forgot to mention one very important thing over athlean x and Sean ...etc and all those pin and needle guys.....this Dr is natural....so maybe his training might work for us natural plp
Noyce!
14:37
Not liking this, why?
Because you're not getting enough reps for each part of your deltoid unless you do 16 sets of this.
Better off separating them into dedicated exercises for each part.
Why people doing exercises with different way ?
Is your technique have any scientific evidence or prove ? And I want chest and bicep like arnold schwarzenegger so can you upload chest and bicep workout because i want same chest and bicep like arnold⊠sir following you from bangladesh đ§đ© hope u will help me đ
Bro you need more angles