I recently had the opportunity to speak with Brett McKay of the Art Of Manliness. If your not familiar with this site your missing a great thing. This site is full of articles and podcast for ALL THINGS manly related with a lot of great info on important topics that have been lost in the last few generations.

The breadth of topics is awesome and always engaging and interesting. Primary categories include Dress & Grooming, Health & Sports, Manly Skills, Manly Skills, Money & Career, Relationship & Family, and a Man’s life. Don’t take my word for it, just click on the link and scroll through a few articles and you will find something that catches your interest. It is a great resource for all men and highly entertaining in a good way.

Besides posting manly topics to help curtail the emasculation of men in todays society Brett is also a lifter as well. So I couldn’t turn away his request for an interview and podcast. And as I expected it was a great time and I hope you enjoy it as well. Now if only Brett and my other favorite author on Masculinity would have Squat off….

Our conversations is recorded on this Podcast.

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.

I will be doing a seminar in Hilo HI on Saturday June 20th covering several topics on movement and strength training. Registration will be limited to 25 people. Once the first 25 people sign up registration will close. This will be a combination lecture/presentation and a lots of hands on work. One on One coaching and refining lifting patterns , rehab, and preventative measure techniques. Please bring attire appropriate to train in as well as snacks and beverages for the day. It will be 7-8hr seminar with a lunch break. Lunch will be catered onsite.

10am - 5pm

Registration fees can be financed over 6 months with zero interest via pill pay. Please email [email protected] with any questions or financing link.

We have added an Observation Only seating option. This is an economical approach for those that want to observe but will not included the individual coaching.

Here is a flyer for distribution locally Hawaii.

I had big goals going into the meet this last weekend. I was feeling really good for retaking the 220 squat record and making a run and bumping up the total record significantly. My weight was the lowest it had been in years going into the meet so I wasn’t worried about the weight cut and new I would be in better shape than I was used to.

However I was also pumped about helping my partner at EPC pull off a 97 person meet in record time. I pride myself in well run meets and was also looking to step up the ‘stage presence’ for our lifters. The week was busy and stressful at work and I took all my deload days and then some working late at the gym prepping for the meet. Building a steel framed 16×14 platform, automating my monolift, setting up software to manage the timing.

Thursday night I picked up Amit Sapir from the airport who had talked me into letting him do the meet despite not being fully prepped. I took Amit with me on Friday after weigh ins as I ran around town all day doing prep errands for the meet and listening to him say, “what are you doing! Your supposed to be relaxing!”.

I ended up passing out on the carpet in my sons room that evening and then waking up later and staying up till past midnight finalizing the flights and meet, results sheet, and meet software. Then instead of sleeping in I was up early running to the meet to finalize a bunch of prep and help train the table help. I tried to get a nap on the floor of my office but didn’t fall asleep but after the rest was feeling refreshed. It wasn’t till warm-ups I realized just how little prep work I had done for myself.

I didn’t have my deadlift socks, my whiskey, meet day supps, or my knee wrap pliers to name just a few things. I started warming up to late trying to sort out some of the details and then just a few lifters out pulled my knee wrap roller apart with one wrap rolled and the other one stuck on the broken machine. In a mad rush after getting my wrap rolled I sprinted to a chair and did the fasted knee wrap job on myself I’ve ever done…. And I may have pushed (thrown) an EPC teammate 20ft who was sitting in said chair. Then sprinted up the platform and to the bar. I unracked the weight still breathing hard and realizing there was no way in hell I could go down and back up with it.

My head was still messed up when I came up again and still wasn’t physically recovered. I squatted it but cut it high. At this point there was either go for it or not so I had 916 loaded on the bar for my third attempt which I didn’t come out of the hole with.

All in all it was an experience I needed. I like to think I can do everything and still keep going. And I keep talking about how I have to much going on in life. But the simple fact is its not sustainable the rate I’m going at. I have to make some dramatic changes in my life to simplify it. I will never realize what I am capable of nor share the gift and knowledge I have with the strength training community the way I want to unless I make some dramatic changes in my life. I’ve been running with my hair on fire for way to long.

It’s time for change…And change is coming.

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.

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.

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.

People often under value the role of a team in individual sports. That statement is not an oxymoron as team and individual performance are not diametrically opposed. While it is true that lifting can, and is, done by some individuals entirely by themselves there are substantially more strength athletes who gain from relying on their team.

The role of a team in an individual sports such as powerlifting, olympic lifting and even to some degree bodybuilding is:

• Encouragement – That encouragement or support to dig deeper and push harder
• Reality Checks - Calling out your depth isn’t good or that you didn’t lock that out. Or you just being flat out stupid with your training
• Remove Obstacles – Assisting lifters at meets, reminders to stay hydrated or just keeping the focus on a big training day.
• Physical Support – Spotting, loading, lifting off, or helping with gear

We are social beings and we simply perform better in supportive groups than when we do alone. I am a big proponent of training in teams. Even without a team physically present we can see people using social media to seek out and fill those same team roles noted above.

It’s not just powerlifting or strength training that operates this way. Many ‘individual sports’ you see today require teams to succeed. Look closely and you will see them. MMA, NASCAR, Golf you name it and there will be at least a small team supporting them.

Do you want to realize your peak potential? Then find a group of like-minded individuals that have those needed skills and create a team. This is what we have done at Elite Performance Center building numerous world Champions and All-Time record holders and what you can see with my online team at EliteFTS.

Spotters in my other hobby - saving my ass

In December of 2012 I tore my right adductor in a meet. I had actually had some minor tearing early in the year and had been managing it to keep training but with a 782 competition squat it let go on me.

After rehabbing the area I determined a need to reduce my injury risk. With squatting wide and pulling sumo it simply puts a lot of strain on this area that is sometimes slow to recover. It is also a faily common injury point with lifters.

One of the ways I have reduced this risk is with ensuring proper recruitment patterns are firing before this heavy eccentric load. This is done with a specific warmup routine and test-retest methodology before jumping under squats. I reviewed this warmup routine on Breaking Muscle.

That write up only covered that specific warmup and also skipped the hip-airplane that I often employ as part of it.

In this video piece I go into depth on the hip-aiprlane that is used before I squat and pull but also passive compression and some targeted volume work. The passive compression can make an instantaneous improvement if you have some issues in this area and also seems to improve recovery as well as reduce injury risk. I employ passive compression in training on pretty much every heavy set for this reason. A hammy band or a compression band work great. In addition to the passive compression it’s great to work in some volume work to stimulate flushing of this low blood flow area. An example of this is provided in the video as well.

This is not the be all and end all of groin health, but just the methods I have employed with success. It has allowed me to successfully move from that failed squat at the beginning to the standing world record 881 squat 2 years later with no aggravation of this injury.

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