Category: Video
ShouldeRök™ How-Its-Made Video
The following video details the number or processes involved in making the ShouldeRök™. Pictures don’t do the product full justice, as any ShouldeRök™ customer will tell you. Once in your hands you will see the true craftsmanship and how it’s built to last a lifetime.
In this video you will see the ShouldeRök™ nut being cut out of raw plate on a CNC laser cutting machine. It is later put through the lathe to have the thread cut on the inside diameter and then tumbled to smooth the finish.
The next step shown in the video is the turning of the main head which is cut out of solid 3” round stock before it becomes the finished component you see. In my personal shop you will see the perfect Diamond knurl being added to the handle. Then the forming of the flare on the end of the handle, which is the final touch before the assembly is welded together in the rotary welder.
Unfortunately the plating shop didn’t allow me to get any shots of the ShouldeRök™ going into the dip tanks.
In addition to the How-Its-Made video here are a couple recent ShouldeRök™ reviews. The first one is what inspired me to use some Conan music as the background to this video. It only seemed fitting.
IMPROVE SHOULDER MOBILITY AND LOOK LIKE CONAN THE BARBARIAN
Craig Marker, Ph.D., CSCS, SFGII, is a fitness enthusiast who has spent his life trying to help people improve their lives. He is a professor at Mercer University teaching psychology and research methods.
GARAGE GYM REVIEWS - SHOULDEROK
I’ve created this site to provide honest reviews as well as instructions for DIY equipment. There is an absolutely absurd amount of equipment available for purchase today, and I will help guide you through what is worth using, and what is not.
500lb Squat Reps PARTY! - Guinness & Tom Platz Records
I have recently decided to exit my career of 18 years advancing from engineering to executive level leadership the last 8 years. This move has been in the works a long time but its taken a lot of work to be prepared for the transition. It is a scary move leaving the comfort of a career I have excelled at and am known for my success. However I’ve reached a point in my life that I need to follow my passion and my dreams full time. I now have the opportunity to spend more time collaborating, learning, distilling, and sharing that knowledge.
My goal is to add value while continuously improving my relationship with the Strength and Conditioning Community by providing proprietary tools and knowledge designed to optimize physical and psychological human potential.
I am excited about that and making this change is worthy of an epic party to celebrate.
Of course my idea of a party is different than what most people would imagine. So before engaging in beer, booze, and food I’m going to push myself to my physical and mental limits while attempting to set records.
I’m going to be doing a 500lb squat for reps challenge. If I hit 19 reps in 60 seconds it will break the Guinness World record for best squat in a minute. If I hit 24 reps it beats an unlisted record form the 80’s when Tom Platz and Fred Hatfield went head to head for reps with 500lbs.
This will be done walked out and with only knee sleeves and belt.
Here is the link and embedded page for the live stream event!!! Please share this post around!
May 6th @ 3:30 pm PST
In the interim here is a video to get you pumped up about the event.
The ShouldeRök™ versus a Macebell or Gada
The Macebell or Gada is a classical training tool dating back centuries. Its original use was in the wrestling for fighting cultures of ancient Persia and India. My first experience using one was about 8 years ago when I attempted to incorporate it for shoulder development and conditioning. As a competitive powerlifter I quickly abandoned its use finding that combined with my powerlifting training it aggravated my wrist, elbows, and shoulders.
However 2 years ago I decided to make another run at using the macebell again. I had been making tremendous gains in shoulder health and mobility with my progression into Dynamic Neuromuscular Stabilization (DNS) and some associated kettlebell work. I decided to try the swing again but focus on some refinement in the movement based on the DNS methodologies. The goal was to simply realize some training efficiency as the swing was a very active warmup. If I could accomplish my rehab, prehab, and warmup all at the same time I would have more time to focus on my actual training.
With the new approach to the swing my shoulder pain that I had been experiencing daily for the last 8 years disappeared after the first 30 days. This is pain that had kept me from sleeping, interfered with my training, and I was only able to manage in the short term with mobilizing and re-seating drills. Gone! I couldn’t believe the change. Being surrounded by powerlifters and strongman I found several other test subjects similar to myself and quickly found that the same thing happened. That was when I decided to develop the tool into what we now are marketing to others as the ShouldeRök™. For further details on the value of the ShouldeRök™ and its impact on eliminating issues caused by open chain barbell movements today done with an open scissor you can watch this video of me presenting on the topic to a room full of clinical rehab specialist.
One of key differentiating features is the easy load ability combined with the length of the product. Most products of this type are shorter which allows for the same weight to be used across a broader spectrum. This approach compromises effectiveness effectiveness of their products but is required for those selling ‘fixed bells’. The length of the ShouldeRök™ is designed to maximize balance as well as the eccentric opening and the requirements for muscle engagement and stability. The ShouldeRök™ is simply a superior product for this reason.
A lot of people regard this as a mobility tool and they are really missing the boat as to the true value it provides. Mobility is an output but it is achieved through developing strength and stability with the proper integration of shoulder to core interactions. The strength and stability are achieved with the proper cueing patterns and core stabilization while applying dynamic load as the shoulder moves through its entire range of motion. In addition all the supporting muscles of the shoulder girdle are engaged and develop particularly as you add progressive load. The ShouldeRök™ and ShouldeRök™ method provide strength development, improve stability and shoulder to core integration, and increase mobility. These improvements are made all with the use of a fun and highly efficient warmup or cool down to any workout.
Over the next year and a half after realizing these changes in my shoulder health I continued to refine the DNS inspired cues and approach to the swing. I also put on my engineering hat and decided to improve the product itself. I lengthened the bell and improved the balance with proper material selection giving it a very unique swing characteristic compared to others on the market. We had some shot loadable bells in the gym but it was such a pain to change the weight that it was never done. With micro-loading progression and small weight differences making a big impact between one athlete to the next I felt that changing weights quickly was a critical piece. I chose to have it plate loadable with Olympic plates. This allowed for developing a loading method that would ensure the safety of the lifter and those around them. Having a weight fly off the end of a bell just wasn’t acceptable, or compromising the proper handle size to use 1” plates. For comfort and control I added knurling and flaring of the handle. The handle has 14″ of flaring so that shorter lifters can choke up on the handle and use it as a shorter device.
The ShouldeRök™ was branded as a separate product than just a macebell due to the unique nature of the specific coaching cues that are provided to customers and significant design refinement of the product. It is simply the best product of its type on the market and video series with it was developed by one of the best strength athletes and strength coaches in the world today.
It’s time to get strong! Its time to get your ShouldeRök™ today!
ADDENDUM - Recent Reviews
IMPROVE SHOULDER MOBILITY AND LOOK LIKE CONAN THE BARBARIAN
Craig Marker, Ph.D., CSCS, SFGII, is a fitness enthusiast who has spent his life trying to help people improve their lives. He is a professor at Mercer University teaching psychology and research methods.
GARAGE GYM REVIEWS – SHOULDEROK
I’ve created this site to provide honest reviews as well as instructions for DIY equipment. There is an absolutely absurd amount of equipment available for purchase today, and I will help guide you through what is worth using, and what is not.
Chris Duffin Q&A with Mark Bell and SuperTraining Gym visit
Last week I took a trip to visit my friend Mark Bell at his new facility. We had a great time shooting interviews, podcast, and some great instructional pieces I did with some of his athletes. I’m looking forward to these pieces coming available on the public domain for you to see in the coming weeks.
On the last day before catching a flight out of town we decided to do a quick Q&A from the social media following and posted up request to questions just before the final workout of the visit. Unfortunately there were so many questions that came in we were barely able to get to a fraction of them, but hope that you enjoy the ones we were able to get to.
Additionally here is the workout video for last week which covers the time at SuperTraining.
Powerlifting Legend Ed Coan and Chris Duffin Talk Shop
This weekend I had the opportunity to spend a couple full days working with Ed Coan. We had a great deal of success in working through some issues he has and establishing a path forward. During the time we also had a lot of back and forth knowledge sharing.
It was a tremendous honor for me to host Ed for the weekend at EPC in Portland and to have his trust for seeking me out. At the end of the period we filmed an incredible interview covering a number of great topics that I think are worth the watch. Make sure to check out the ShouldeRök™ Ed mentioned and subscribe to our newsletter for weekly insights.
“The Mad Scientist of Powerlifting”? Stan Efferding w/Chris Duffin
Last weekend I took a trip to Las Vegas and worked with my friend Stan Efferding (Worlds Strongest Bodybuilder) and also Eric Spoto (worlds strongest raw bench presser). I have been working with Eric Spoto on his rotator cuff surgery rehab plan over the last several months. Eric has been working with his physical therapist on his rehab plan while I was guiding him on his training in the gym and other recuperative movements that fell within those parameters. With Eric’s progress he had reached a point that we could begin incorporating the ShouldeRok to deal with some of the root issues that could have led to his surgery to begin with. It was time to build the platform for ongoing strength and shoulder health for his continued dominance in the bench press, prompting this trip.
Upon learning that I was coming down I received a text from Stan asking if I could help him dial in some changes to his deadlift. At least the text was sent to my phone, but I was confused as he was referencing the “mad scientist” for assistance. Upon arriving at the Iron House gym Stan cleared up that he was indeed talking about me, as you will see in the following video. Upon reflection the nickname is fitting given my tendency to tinker with and improve everything including my machining, 4 wheeling rigs, gym devices, and human movement.
Don’t worry the actual coaching videos will follow in coming weeks: “The Mad Scientist of Powerlifting”? Stan Efferding w/Chris Duffin
Rehabilitation - Pec Reattachment Surgery
This post isn’t just about the rehab process. It also gives you a view into the mindset that it takes to never give up and not only overcome a major setup back. And to do so coming back stronger and more motivated than before.
In October of 2010 I tore BOTH the Sternal and Clavicular head of my left pec off their attachment to the humerus. This required surgery and installation of 3 titanium studs followed by rehab. Since that time I have continued to receive multiple emails, Facebook messages, and YouTube questions due to my rapid recovery prompting me to put this piece together. The typical recovery takes 12 months before getting a full release to train heavy, along with the caveat that you will never be 100% again. In the process I’m sharing with you here I had regained mobility within a matter of weeks and had progressed enough that I was training to compete at a powerlifting meet at 6 months. At 9 months I was in competition setting not only a personal record for a total but also landing a Top10 All-Time Powerlifting total. Given the standard rehab process and the experiences of other lifters this was a significant achievement.
The primary content of this article is the video series itself. It is important to note that there is significant risk of re-injury if you pursue these aggressive methods without the proper knowledge or supervision. If you choose to take that risk you can significantly reduce your overall recovery time, yield greater long term recovery, and develop a cascade of other injury due to overcompensation patterns.
With my current knowledge and resources I would take a little bit different approach in regards to the specific details of my recovery. However the overall process would still center on the same core concepts:
Mobility and Range of Motion
- Begin mobilizing the area and work on regaining your range of motion as soon as possible. But stay inside the pain threshold and listen to your body. Every day try to take it a little further. Find a great therapist or other practitioner that can assist you with mobility drills.
Work the Movement Patterns
- Begin utilizing and working the muscle through the movement patterns it is used in. Find a great therapist or other practitioner that can assist you with proper movement patterns.
Recovery Methods
- I spoke extensively about the use of Super Cissus in this video series.
- Also incorporate other recover methods such as foam rolling, trigger point, active release, deep tissue, graston, or stecco fascial to name a few. (I used nearly all of them and then some)
Stay Active
- Train what you can, you will be surprised how even training one side of the body will help you retain your strength and power overall.
- Don’t go INTO pain but play on the edges and continually move that boundary.
Other key points include setting aside the time and potentially money to invest in this being a primary focus. You need to be working on recovery every single day and multiple times a day. You will be pushing the limits of potentially re-injuring the area so you MUST connect with and listen to your body.
Due to the extensive number of video’s I will only embed a few of them. The rest will be linked.
The original injury was done by just being stupid and playing around. After a 2 hour bench press workout I decided I would attempt and iron cross… after never having done one before.
Week 2 http://www.youtube.com/watch?v=G9bOlcROYx8
Week 3 http://www.youtube.com/watch?v=6r_jdiAG1ho
Week 4 http://www.youtube.com/watch?v=GEu4YRU2_8s
Week 5&6 http://www.youtube.com/watch?v=wrRrkg7ZklI
Week 20 http://www.youtube.com/watch?v=jl3uEoKfyOk
Week 26 http://www.youtube.com/watch?v=fQN986InL4Y
Week 26 Bench pressing with Slingshot http://www.youtube.com/watch?v=ZBw1bfG4mco
Here are some excerpts of how I trained just one side of body or didn’t let my arm being in a sling hold me back. Mind you these methods are bordering on the side of ‘stupid’ in on some occasions… but it does dive home the point of don’t let anything stand in your way. I was squatting and doing 1-arm deadlifts just days/weeks after surgery
500×6 No arm squat
One arm deadlifts in a sling
Tire flips only weeks out
And finally my meet at 9 months post surgery. That 1008lb squat took a significant toll on my pec otherwise I believe I would have benched in the low to mid 700’s at this meet.
Don’t every give in and thing your done. Giving up just means your taking the easy path out. Use your obstacle to overcome as motivation to dig even deeper.
Post CAPO, GPA World 2014 Meet Write-Up
FORETHOUGHTS
My initial goal was to come in and make a run at a 2100+ total for the All-Time record but my primary goal was to win the meet. I wasn’t planning on making a run for my 2204 (10kg) total at this meet yet as I had not been able to train the deadlift heavy. This was due to a recent elbow surgery and some bicep tearing when I tried to ramp up the weights to early at 6 weeks out form the meet. So the last 6 weeks I was letting my bicep and arm fully heal and was hoping on still getting a decent enough pull in for at least the All-time record.
It began as a challenging week. With being unable to sleep on the 20hr flight to Sydney then arriving and getting settled in I ended up going 2.5 days without sleep. After one fuller, but still incomplete, night of sleep I started my water cut to the 220lb class. Interestingly I was stuck in a hard place with making this cut. If I came up a 1lb short I wouldn’t be weighing in at 221 for the meet as the 242lb class was scheduled for the following day so it would leave me having to cut 2 days in a row or just recomping and competing in the 275’s. So missing by even .2lbs would essentially move me up two weight classes and change the day I competed, and require me to change my flight plans.
WEIGHT CUT
I ended up having put some weight on this last 8 weeks since my last cut to 220. While it was only about 5lbs it was 5lbs on top of an already hard cut. I cut out fluids at 8pm on Wednesday night and let the initial water drop begin. At 6pm on Thursday night I began hitting the sauna at 15min 15min off with Sam Byrd (going for 198’s) and Brantley Thorton (going for 181’s). Brantley got sick and was out somewhere around 10pm which is when Sam and I added Sauna Suits. Sam stuck with it till about 3-4am when he realized he wasn’t going to make it.
I always find the weight cut to be a bit of a spiritual experience. Perhaps because they are so hard for me due to my inability to sweat due to my nervous system disorder. As a side note this is why I always have my shirt off in the gym to help control my body temperature due to this. Sitting there next to Brantley and Sam with sweat just pouring off them while I barely beaded up made a very visible contrast. I find it spiritual as you never really know who you are in the moment when the going gets tough and you choose to either push on or give in. It’s an opportunity to test yourself and know who you are and I find this a nice cleansing ritual before a meet. Unfortunately this cut ended up being very large and it took its toll on my performance. But I had been feeling lately that I had lost my mental edge, my mental toughness. And when it got towards the end of the cut I didn’t think I had it in me and thought I had given up. With the last sauna session at 7:45 after thinking I didn’t have it in me to finish I turned around and had the longest single session all night bringing my body temp up high enough that I kept sweating the entire drive to weigh ins.
I weighed in at 99.7kg (219.8lbs) after the all nighter. Then immediately went to eating, drinking, and then adding in training sessions for blood flow and fluid pulling once my weight was up. All I wanted to do was take a nap or go to bed early but I had to keep at it and got my weight all the way back up, but also meant getting to bed late after the 2 days of no sleep. Here is me training at an anytime fitness that day:
MEET DAY
Saturday I woke up feeling pretty good despite never having the chance to catch up on sleep. A full meet video will come out later but I’ll post up some video’s taken from the livefeed of the event for now.
Warmup ups felt solid going into squats. Judging was very strict on the lightweight day and several known lifters warned me as they came off the platform that I was going to have to sink the depth to get a squat in. I hit my first attempt deeper than normal but still got red lights to both myself and numerous top level competitors watching all thought was below. After that I decided to play it safe and repeat my opener and also just kill the depth on my squats to leave no doubt. My second attempt at 804lbs got 3 whites but I bent over coming out of the hole after going that deep and it scared me so I chose a small jump to 832 for my third attempt. My third attempt I finally hit my groove and it was a nice clean squat with plenty left in the tank.
On bench press warmups I could feel the toll the weight cut had taken on me. The bar was moving very fast but it felt heavy. My planned opener was 440lbs and I dropped it to 424lbs. I went 424 and then 460 for good lifts and missed 480lbs halfway up. If the press commands had been as fast as they were on the following heavyweight day I believe I would have still been good for 480+lbs.
I started warmups for deadlifts with my elbow mobility work for my left arm and it felt nice and mobile. Warmups progressed well with no elbow pain or grip issues. The weights felt light and barspeed was good, but I knew based on squats and bench that I wasn’t going to be at my best so I dropped my planned opener of 722 down to 705. At this point I was still hoping for 2100 if I could pull an 806+pull out for a third attempt. With my opener of 705 the I accidently pushed the bar out in front of me twice while setting up and the second time I couldn’t get it pulled back in. Instead of setting up again I went ahead and pulled it anyway. It went up fine and I was still feeling pretty optimistic at this point of hitting my goal. But my second attempt with 749 I missed locking it out, and on the third attempt I didn’t have anything left.
Despite missing these pulls I was really happy with deadlifts as I had no grip issues and no arm pain. My arm was still pushing the bar out in front of me but nowhere near what it was doing prior to my surgery a few months ago. I felt confident about being able to start training my deadlift properly again and getting my groove dialed in for a big pull in the future.
RESULTS
I finished with a 2000 total @ 220 for my 4th raw meet and my first international competition for an easy 1st place. Sam Byrd took 2nd with I believe a 1900 total. Out of all the heavy weight classes I think only a couple people out totaled or out squatted me.
POSITIVE AFTERTHOUGHTS
- The biggest piece of the meet was getting to meet and spend time with a number of top level lifters that I have only had the opportunity to interact with online. These interactions and watching them lift helped bring back my competitive fire that has been lacking this last year.
- I also had a great time interacting with my followers. Hearing first hand from so many people on the progress they have made from implementing the training and technique approaches I promote.
- I can start training the deadlift again!
Me and Ed Coan
Photo Ops
LESSONS LEARNED
- Don’t ever cut as much weight as I did again.
- Don’t combine international travel with large weight cuts.
- Make sure I’m competing on main show flight/day in the future.
- I’ve still got it.
THANKS
Huge thanks to Sam Byrd and Andrie Miclea for seeing me through my overnight weight cut. There is no way I could have pulled it off without you. Zorahgail and Matt Murrin I can’t thank the two of you enough for all your support over the week. Jessica and Brandon Lilly for your assistance with the weight cut. Amit Sapir for your diet advice heading into the meet and support that week. Team EliteFTS and USPLabs for both of your ongoing support. And of course the EPC team back home in Portland!!!
Dan Green Winner of 242’s on Right, Zahir 275 Champ in Middle, and me taking the 220’s on the Left.
Huge Bench, Squat, & Pull This Week - Kabuki Warrior Chris Duffin’s Training Log: 2014, Week 44
This was a big bench, squat and deadlift week for me. I did miss a lot of volume training on Saturday due to having a bad cold.
MONDAY
Shoulderok Swings 3×10/side
Curls 35 x16,16,16
Bench Press
135×20
225×10
275×5
335×5
405×11 PR
455×3.5
475×1
Dips
BW+180 x10,10,8
Machine Shoulder Press
Stack x15,15,15
WEDNESDAY
Squat
165×5
275×5
385×3
495×3
605×1
715×1
825×1
860×2 setups and unracks
860×1
Sumo Deadlift – straps
705×3
815×5
Felt cold coming on
See the rest of my training log for the week at my sponsors site EliteFTS
Getting Personal With Powerlifter Chris Duffin…
A glimpse into my… Family, business, training, and life in general.