What's up guys, Jeff Cavaliere, ATHLEANX.COM.
An Athlean XPRESS Video for you.
An Advanced Shoulder Exercise.
One that will help you take your shoulder development to that next advanced level,
if you've been training long and particularly if you've been training your shoulders for
quite a while and haven't seen the results as you want to.
These are the type of advanced training techniques that we bring you here on the channel that
will allow you to do so.
Now as I said in the beginning, Advanced Shoulder Technique, because it's going to be a little
bit complicated here.
We have basically a plyometric dumb with a dumbbell for a side lateral raise.
Now before you start yelling out, Snap City and all that bullshit guys, remember, I'm
a physical therapist,
I'm trying to teach you guys how to take your training to another level but always, first
and foremost always doing it to a safe degree.
You can do it with this exercise.
We have again, it's a spontaneous eccentric exercise.
What do I mean by that?
When you do your side lateral raise, we all know that you should be concentrically working
on raising the dumbbell up.
You also should be eccentrically worrying about lowering the dumbbell under control.
Because time under tension, is going to be key always for the amount of muscle that you
are able to grow.
So giving away half the motion by letting the dumbbell just drop is never a good move.
But what if we could take that to another level.
Through spontaneous eccentrics we can.
When I accelerate the dumbbell up, and that's great, I actually can accelerate to a greater
degree if I were to let it go.
Right, because if I'm actually holding on to it and I'm accelerating up, I'm really
trying to almost slow it down to be able to reverse direction.
Well not here, if we do this.
We actually let it go and then we have to re grip.
And when we let go we're able to allow that full expression of power because our arm is
still being able to go in the upper direction.
Now as the dumbbell is free falling, I've got to get back down and grab it and when
I do, it's a spontaneous eccentric contraction.
Greater than you'll ever experience by having one continuous contraction up and down.
All you have to do is try one rep to verify that for yourself.
So it comes up, grab, spontaneously decelerate.
Why?
Because if we don't decelerate this dumbbell is going to be crashing down into the side
of my leg.
Now, as I said, it's not dangerous.
Maybe a little bit uncomfortable but it's not going to happen if you adequately use
the eccentric strength that you've got.
Because we all know from one of the other videos I did, eccentric strength is going
to be stronger than your concentric strength.
So you should definitely be able to handle this.
Let it go up, grab and slow it down.
Up, grab and slow it down.
We're not talking about getting your arm and your dumbbell about, you know, to five feet
apart here.
We're talking about just inches.
Because all you have to do is allow the dumbbell to lose contact with your hand and then spontaneously
decelerate, ok.
I said advanced, it could actually be utilized in a very early stage by a beginner who is
looking to either, get better at eccentric, the ability to feel the eccentric,
or if they're just looking for a better mind/muscle connection.
Because as soon as you grab that dumbbell that spontaneity there of the contraction
really allows you to feel contractions.
Again, even the advanced lifters when you try this you'll see.
So as we build up our strength, we can go the heavier and heavier dumbbells.
So now here with a 30 again, not dangerous if you're executing this under your own control.
I'm muscling it up, ok, this is easily a weight that I can control and then I'm going to do
the same thing.
Express the power, grab it and decelerate.
Express, grab and decelerate.
And you can probably see right here as I grab, that spontaneous contraction.
Here, contract, ok.
Each time probably getting about that much separation between my hand and the dumbbell.
Clearly still placed right over the top.
So there you guys have it.
Again, a shoulder technique meant for those guys who've been training for a while and
haven't exactly see the results that they want to from their training,
this is the kind of training that will take it to that next level.
Alright guys, no matter what level you're at right now, if you're a beginner, I know
I've got some out there watching,
maybe this technique isn't exactly the one for you but I've got plenty of workouts to
help build you up to the point where you are ready for this,
because remember you never want to stay the same.
If you want to change, you've got to challenge yourself.
And I will challenge you every step of the way.
All the way up to my lead athletes, I will get you there, I promise.
If you want a complete training program to do that, head to ATHLEANX.COM right now guys
and I'll show you
step by step, technique by technique, workout by workout exactly what you need to do to
get yourself all the way to that top, top, top echelon, where you need to be.
Alright guys, I'll be back here again soon.