Camber bar box squats for 3 sets x 8 reps. Assistance work after the main axle deadlift session. The straight bar will always be the king of the bars and traditional back squats are numero uno.
This is probably the oddest looking bar and like the Buffalo Bar, great for relieving stress off of the shoulders. But the bar is much more than shoulder relief – it really turns squatting into a different movement.
What most people first notice when using the Cambered Squat Bar is how unstable the bar is. The weight rocks back and forth and forces the lifter to stay very tight and controlled. While this might sound like a good thing, this makes it the last bar I'd let a beginner use. When someone is trying to learn a new movement, the last thing you want to do is throw more curveballs at them.
The concentric phase of a squat with a Cambered Squat Bar is always interesting. Due to the instability of the bar you can't push as fast at the bottom, but you have to push tight; tighter than you normally would (or should) with a straight bar.
This is a great way to remind you to stay tight and push with a controlled and steady force out of the bottom of the hole. For someone that spent their life training with a fast concentric phase, this was a real learning process for me. But slowing down with this bar allowed me to learn how to squat faster because the concentric phase had to very focused.
Conclusion: A great variation to throw in, but in a traditional lifting program, it may be best used with assistance lifts.
In part 2 of shoulder rehab chronicles we have kettle bell work
Series 1: Bottoms up presses
In a nut shell it's just an overhead press but the kettlebell is upside down. The real treasure here is that when the bell side is up, this creates a very unstable environment and requires all the little stabilizer to work overtime.
As seen here you can perform these standing and in the neutral position, but can also move to a half kneeling position for more core (press with knee down side) or move it out to a scapula plane movement ( this allows for more weight and an easier starting point). Key points and takeaways
Keep the core tight. Keep the ribs down and stay neutral. Do not go into extension. Let that shoulder blade move as it wants to. Feel it rotate in an arcing motion. (That neutral plane will really turn on the serratus). Notice how I touch my rib cage to ensure I'm staying down as best I can.
Note: I have a unique collar bone/lat dominance issue so I'm holding onto my collar bone to ensure I'm not relying on my lat to stabilize
As warm ups keep light and 2 sets of 8-12 work well.
For strengthing I would do 3-4sets of 5-8.
Would suggest the half kneeling neutral plane for most stabilizer effect. And standing scapula plane for most overload work.
Series 2: Bottoms up KB walks
As it says take that bottom up neutral position and start walking.
Keep that rib cage down and core on. Keep the elbow above 90. You can do slightly above 90 or quite a bit but keep it as in front of you as possible. The lower the harder. But lower hits serratus more and higher up hits less but more low trap.
For a warm up pick a weight and walk for a while stop when it gets hard it you feel an effect and then switch hands and return. I would suggest neutral plane just above 90 for these.
These can be done for strength but prefer a double overhead OHP type position. Will make a video on these later.
Next edition part 3: RNT work.
*நிலையாமை (Instability)* *திருக்குறள் *📚 ஒருபொழுதும் வாழ்வ தறியார் கருதுப கோடியு மல்ல பல *மு.வ உரை *
ஒரு வேளையாவது வாழ்க்கையின்
தன்மையை ஆராய்ந்து அறிவதில்லை. ஆனால் வீணீல் எண்ணுவனவோ ஒரு கோடியும் அல்ல,
மிகப்பல எண்ணங்கள். *English Meaning:* Innumerable are the thoughts which occupy the mind of (the unwise), who know not that they shall live another moment.
"Esistere significa 'poter scegliere' ; anzi, essere possibilità. Ma ciò non costituisce la ricchezza, bensí la miseria dell’uomo. La sua libertà di scelta non rappresenta la sua grandezza, ma il suo permanente dramma. Infatti egli si trova sempre di fronte all’alternativa di una “possibilità che sí” e di una “possibilità che no” senza possedere alcun criterio di scelta. E brancola nel buio, in una posizione instabile, nella permanente indecisione, senza riuscire ad orientare la propria vita, intenzionalmente, in un senso o nell’altro." #sorenkierkegaard#philosopher#philosophy#mah#instability#possibilità#possibilities#buio#sensi#vita
Happy New Year! Cheerful Shambhala Day! Tashi Delek! Today is the first day of the Tibetan New Year, and this is the Year of the Earth Dog! This is the very best day of the year to start something new, so start that daily practice you've been thinking about. Some notes on this year, "Under the influence of vigilant Dog, the truth is sniffed out, and integrity is rewarded. Dog year is a time of fairness and equality. Controversial issues are given their due, revolutions are successful, politics are liberal, and political oppression is opposed. Justice and honesty are the values that lead to success during Dog year. Stable, honest, practical, industrious, prudent, reliable, kind, and loyal are Earth qualities. The element Earth enriches Dog’s character and adds needed stability. The Earth Dog is endowed with some of the finest qualities of all the twelve astrology animals. Dogs can succeed in their endeavors, and possess nobility of character. They have strong opinions and are loyal to their values." In my personal opinion, these qualities are just what is needed right now. Buckle down on your dreams, tell the truth, love your pack, and train wholeheartedly. 🐾 Happy New year to you and yours. 💖🌍🌏🌎🌍💖 #losar#tashidelek#newyear#earthdog#terrier#2018#ehlersdanlossyndrome#psoriaticarthritis#arthritis#instability#hypermobility#pain#atrophy#weight#gentleness#dedication#strength#shegetsstrong