ISPP 2015

Career Opportunities in Pharmacy
Do This EVERY SINGLE Day! (WORKOUT OR NOT)


What’s up, guys? Jeff Cavaliere, ATHLEANX.com. Today I’m going to show you one exercise
that I promise is going to change your life. Literally, because you’re going to do it
every, single day. But it’s going to take you no more than
a minute. Maybe a minute and a half to knock this thing
out and start making big, big improvements in a lot of different areas. Number one: if you have bad posture, rounded
shoulders, we’re going to fix that. Number two: if you have strength imbalances,
it’s going to go a long way toward fixing that. Number three: if you have some weaknesses
on some of the bigger lifts, and you can’t figure out – we’re retraining you as you add
weight to that bar. I’m going to show you how to do that, and
why this is going to have such a big impact. Finally, maybe you have some mobility issues. Your shoulders just don’t have the mobility
that you wish they would. This is going to help that as well, by doing
this every, single day. Again, you probably think “Jeff, you never
advocate anything every, single day.” I’m telling you, you can do this every day
because it’s not an overload or strength exercise. It’s going to strengthen you, but it’s
done with very light resistance with the use of one, single band. More so, you’re going for better mind-muscle
control over muscles that are inherently weak and ignored. What the exercise is, it’s a band pull apart. Before you say “Oh, I’ve done band pull
aparts. I knew the answer here. No big deal.” Actually, I don’t know if you’ve been
doing band pull aparts exactly right. That’s the key. Doing these the right way is going to help
you get all those benefits we just talked about. First, what do you not want to do? When you do a band pull apart you don’t
want to simply grab a band overhand like this and then pull them apart. That’s what it really is, right? It’s a band pull apart. But that’s the wrong grip. By going in this overhand position you’re
internally rotating your shoulder with this elevation to do and perform the exercise. That’s the first thing you guys should know
by now. I don’t advise you to do it. Anytime you can get the external rotation
of your shoulder, you’re going to be putting yourself in a better position long term. We don’t get enough external rotation. We don’t activate the rotator cuff often
enough. So, by simply taking this underhand grip here,
we have to get into an externally rotated position of our shoulder to perform the exercise. The second thing a lot of people do is just
bang away at 100 reps of this. Just keep doing 100 reps of these every, single
day, or 150, or 200 reps. Higher reps. I’m discouraging you from doing that because
that’s not what the real goal is here. Likely, the muscles that need to have all
this retraining done are not being done properly. Just doing the high rep totals of bad rep
quality is not going to fix the problem. Lower rep totals of good quality is going
to help you go a long way toward fixing that stuff. High quality, low reps if needed, but consistency
is the key. The next thing you want to make sure you’re
doing here is, maybe not just doing straight band pull aparts. Straight to the back. All you’re working on there and focusing
on is one function of the shoulder blades. That is their ability to protract and retract. Some people say “Isn’t that the whole
point of doing band pull aparts? To work more on the retraction ability of
your shoulder blades?” I would argue, ‘not really’. Not really. We get a lot of retraction work when we’re
doing any type of rowing or back work. What we need to work on more is our ability
to develop the strength in the lower traps, to develop the strength in our shoulder blades
and the stability while we’re doing upward elevation, and downward elevation. As barbell athletes, the same way we have
to press up, overhead we need to be able to get up and over. We don’t want to keep everything down here
at the level of our shoulders. We need to be able to get the arms up overhead. And to do that, it requires upward rotation
of the shoulder blades and scapula as you go up, and then downward rotation on the way
down. More importantly, stability and strength through
there. So, what you want to do is take that underhand
grip on the band, try to get your elbows in tight, and your hands out a little bit wider. Right away, we get a little external rotation
by having the hands wider than the elbows. Not just starting out here or keeping everything
directly in line. A little bit wider on the hands than on the
elbows. Then when we go and do our pull apart, we
don’t just stay here in this plane, even with the shoulder. Instead, we want to go up high from here,
and then pull down, and back. Up and high, down and back. You can see when I go up, you can clearly
see the upward rotation of the shoulder blades there, and then the downward rotation back
toward each other with the rhomboids still working. So we haven’t really sacrificed the activity
of that retraction of the shoulder blades by having us go up over our head, into this
upward rotation and downward rotation. Again, because I have my hands outward and
I’m pulling this way, we’re getting external rotation, activating the rotator cuff, we’re
getting those lower traps to stabilize during that rotation, and we’re still getting that
protraction/retraction on the shoulder blades. Why is it such a big deal? Why is it so important? Because again, when we talk about strength
and imbalances it’s always going to be dominant front side to back side. I don’t care how much you do on the back
side, and how much pulling you think you’re doing; I can always tell you’re not doing
enough. Doing this just once a day, 20 to 30 reps,
high quality is going to go a long way toward helping you fix this issue. The next thing we talked about is mobility. A lot of times we can’t get shoulder mobility
because our arms are naturally internally rotated. So, when you actually develop the strength
in the external rotators a bit more they help the glenoid-humeral joint for the humerus
to sit a little lower with more room inside the socket. So, I can actually start to see improvement
of mobility just by strengthening the right muscles. Instead of having that delt to rotator cuff
dominance and imbalance. We want to fix that, too. Then when it comes to the fact that we need
to have overall better posture, anytime our shoulders are going to be more rounded because
of all this dominant frontside work, we can fix that, so they sit backward a bit more
because we’ve strengthened the muscles on the backside. Instantly, you’ve got better posture. Guys trust me on this one. High quality reps, every, single day, with
just the band. You’re not going to be overloading to the
point where you’re breaking down muscle tissue. There’s not a high eccentric component here. There’s no heavy weights being used here. It’s muscular reeducation at its best and
it’s something you really need to work on. If you guys found this helpful make sure to
leave your comments and thumbs up below. I always said here, guys, “If you want to
look like an athlete, you’ve got to train like an athlete”. Athletes need to be overhead. They need to be able to do things overhead
without having to worry about their bodies betraying them in the process. Start working on the things that a lot of
other people don’t think matter that much, and I’m telling you, it’s going to go
a long way toward developing the entire, complete physique. That’s what we always focus on at ATHLEANX.com. Guys, all of our programs are available over
there. They’re going to help you not just look
like an athlete, but train like one in the process. All right, guys. I’ll be back here again in just a few days. Leave your comments and thumbs up below. Let me know what else you want me to cover
and I’ll do my best to do that for you in the days and weeks ahead. All right, guys. See you soon.

100 thoughts on “Do This EVERY SINGLE Day! (WORKOUT OR NOT)

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  2. Jeff, I cannot thank you enough for the knowledge that you share. My shoulders were on the path of self destruction because of my ignorance and lack of understanding. Your videos are simple to learn from. Light bulbs go off in my head because the reasoning behind the message makes so much sense. You are a great teacher!

  3. Since I've been listening to the "Rubberband Man", by the Spinners for a couple of minutes everyday, I've noticed an improvement in my workouts. And saved money on the bands.

  4. You are BY faaaaaaaar the best workout video on YouTube. I follow all of your workouts and been noticing the difference. Thank you so much ! I’ve tried a lot of other youtubers and didn’t see not near enough as good of a result as yours

  5. Thank you for this! I’m a climber and currently suffer from minor rotator cuff tears in my left shoulders. Been looking for an exercise to try to strengthen the muscles around that area. Cheers!

  6. I’ve been doing this since this video came out and I’m just wondering if anyone else has had shoulder blade/rhomboid pain, especially when breathing in?

  7. I thought I recovered from adhesive encapsulitis after almost a year of physical therapy; I was pain free and had full range of motion for a year…but it came back five months ago. This exercise is similar to what I've been doing with exercise bands, but with your focus on strengthening the minor muscles that help the shoulder rotate – especially from a over head start has me excited. I can't wait to give this a try.

  8. I love this guy!!! I have used the elastic bands the incorrect way (as Jeff pointed out) on and off for so many years….had NO idea that this was the correct way. As soon as I saw Jeff do it the correct way, I ran into my basement, got one of my elastic bands and did a few reps….wow, what a huge difference and I could really feel it right away! I doubt I will do this every day but will certainly do it on a regular basis and will try it on my oscillating lateral vibration platform machine for a nice twist…this guy is absolutely the best in how to videos….can't get enough of him, thanks again Jeff!

  9. Im just startimg out, never done any weight training. I bought some bands after watching the better posture video. I got medium weight, heavy and ultra heavy. What weight should i do this with?

  10. I've been to hospital for severe rhomboid strain through neglecting these muscles, evey thing Jeff says in this vid is some of the best advice you can get if your serious about working out and staying fit.

  11. Fuck, i knew i had a weak rotator cuff, but i didnt know it was THAT weak. Just tried this excercise and it hit like a truck, thank you Jeff!!

  12. Great video.
    When I do these, and I’ve been doing it a lot. But I do get pain in the front of my shoulders when doing these

  13. Hi Jeff, you're awesome, you're smooth muscle body really impressed me, can follow you on Instagram, could you suggest some tips for smooth skin

  14. If it's one thing I learned from this man, it's to focus on high quality reps on exercises rather than quantity and boy did I start seeing results…!

  15. 1:10 band pull-apart (the common way)
    1:56 band pull apart (the right way with external rotation)
    3:35 band pull apart (with both external and downward rotation)

    Excellent exercises. Helping to cure my back pain due to anterior pelvic tilt and drooping shoulders. Thanks a bunch.

  16. What "type" and "amount" of resistance in a band do you recommend? I'm sure it varies per person but if I've never done it before. What is recommended for this?

  17. Saw this, bought the toughest exercise tube I could find the following day, tried it, am going to do this every day during my morning squats I do before jumping into a cold shower. Just what I've been looking for. Thank you godly Jeff-sensei of holy body-wisdom!

  18. When jeff tells you to do under hand grip only but then when explaining the shoulder blades he does the overhand grip :O which one jeff!

  19. As thankful as I am for this video and the effort that Jeff takes to make them. He never talks in depth about the band itself. Like what resistance does it need to be etc and nor does he post a link to it on his website. Resistance bands come in all forms. How the f am I meant to get a band for this exercise?!

  20. Girlfriend: you’ve been watching this topless guy for over months. Are you in love with him?
    Me: yes. Yes I am. Now, if you would walk around the house topless more often I would watch you more often too!

  21. I just started doing it getting all types of bitches now… you will start being irresistible to the opposite nsex in like 3 days

  22. I did this facepull properly after about 30 mins of trying and felt a strange sensation in my back, I was wondering If I hit a nerve or something.

    Turns out it was blood being pumped into my muscle that I wasnt used to feeling / being activated hopefully this corrects my forward head posture !

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