Pain-Free Chain Training for Shoulders

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Your leverage changes in every exercise. There are some positions where you’re ‘weaker’ and the dynamically changing strength curve of each muscle varies at each position through the pattern. Unique loading protocols and even elliptical cam designs can help more consistently keep the muscles on tension or load specifically linear to the lifter’s leverage, i.e., chains. Here we are using chains for Cuban presses and you will notice during the external rotation transition into the press, the chain’s contribution to the load increases as the lifter’s leverage improves. This also implies that the load on the shoulders is less during the bottom positions as the lifter transitions from the upright row into the external rotation.

When you start integrating these exercises into your programs, you will immediately feel how great they make you feel and how hard you can train again WITHOUT pain. If you love pain-free training focused on longevity in the weight room, check out the new Ageless Athlete 5.0 program! If you are a lifter, trainer, or coach and want to learn the Ageless Athlete system of training – get Ageless Athlete certified!

By Smitty on August 10th, 2023