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.

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.

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

By Chris Duffin

If you watch my weekly video’s you have likely seen my hanging by one hand from a pull-up bar and asked “why”. Its’ not because I’m hoping someone will toss a banana at me, although with my current diet I would probably be quiet happy about that. As with most things I do there is a reason and it may be something of relevance to you as well.

In seeking to overcome some long standing elbow issues that were beginning to significantly impact my deadlift I was referred to Ido Portal. Ido has some interesting concepts worth exploring. One of which is hanging. This is primarily done for shoulder health, which in my case with the use of the ShouldeRök™ is not necessary.

However the tractioning on the elbow from both directions was worth exploring. I had already been doing static holds with a barbell for the last couple years to work on my grip strength and desensitize my thumb for the hook grip. With that in mind I wasn’t expecting much from the hangs and was surprised at the difference I found. In this case I began doing full passive hangs letting everything relax and hang. Doing so I found that even the grip became more challenging than when just holding on in an active movement such as a pull-up. With the passive hang everything is stretched from lats, scap, tricpes, biceps, and all the muscle of the lower arm and fingers.

I quickly transitioned from doing static holds to doing passive hangs and within a month had switched to one arm hangs. It wasn’t until the single arm hangs that I began really feeling a difference in my arm. The extra force as well as the dynamics of the hang put a lot more force and traction on my elbow from both directions. Grip also made a dramatic leap forward as I progressed with the one arm hangs. There has to be something with pulling on everything through that entire chain that helps over working the grip in isolation. This has been the first time I’ve made significant progress on regaining my grip strength since the first of my elbow surgeries 3 years ago.

In summary there are three things the single arm hangs to do for me all with one movement:

• Elbow Traction / Elbow Rehab
• Grip Strength development
• Pain tolerance development
• Hook grip maintenance (keeping thumb desensitized)

If you’re not a ShouldeRök™ user it will also benefit your shoulder health as well

From a logistics standpoint I did the single arm passive hangs 3-4 days a week for 3-4 sets of approximately 20-35 seconds each. Essentially till I had a dramatic drop off in grip strength or increase in pain levels beyond tolerance. To develop to that point I was doing 2 arm hangs until I could consistently hit 2-3minute holds with 5-7minutes total per session. I was doing this on the same frequency as noted. According to Ido some people may need to start with an Active Hang which he describes if they have shoulder health or mobility issues.

Currently I am disappointed in myself as I have fallen out of the habit of doing them after GPA worlds and the following Holidays. I will be adding a pull-up bar at my home to facilitate working these consistently into my program again.

A thanks goes out to Dr. Philip Snell for pointing out this path to me. Make sure to check out his websites myrehabexercise and fixyourownback.