One of the most misunderstood athletic upper body lifts.
What makes it so valuable is that it can also be regressed for beginners and help restore overhead flexibility.
Any movement with that kind of loading continuum is goated.
Thanks for sharing @velsportsmanagement
People send me a lot of shoulder exercise videos asking if they’re good to do.
A better question is “what can your shoulder actually do?”
It’s easy to get caught up in flashy exercises and feel bad about where you’re at, but most people don’t start there and if they do, they usually already have the strength and range that exercise requires.
Good range training is about knowing where you’re currently at and building from there. Not collecting random exercises you’re not ready for or don’t even need.
The ones that get lost in doing more are usually the ones complaining about not making progress.
At the end of the day, your body does not care how creative your exercise selection is. It responds to stress, effort, progression, and repeated exposure over time.
That applies to bodybuilding, powerlifting, calisthenics, kettlebells, crossfit, gymnastics, machines, dumbbells, or whatever new training philosophy social media discovered this week.
That’s the secret.
If you haven’t made progress in years, there’s a very good chance the problem isn’t the program.
The stretching debate is easily put to rest when we study the best in the world.
The poor experience you may have had is only a reflection on it being poorly delivered.
It takes time, technical precision, and coaching.
You’re only weakness is in ranges you lack, and proper stretching can transform that vulnerability!
We’re taking the ROS Community on a new side quest!
On top of delivery of programming and coaching support, interested members will be given weekly homework and lessons on learning handstand basics.
If you’ve always been interested in learning this but need more accountability and community behind your training then this is for you.
This will also give you exposure to programming on the app that youcan test out for other training goals.
Comment “HANDSTAND” and I’ll send you the info to join.
Road to 100kg!
Sian’s been smashing training recently making gains in strength and range.
She’s been using the Range Muscle program which has an emphasis on strength and hypertrophy but, still gives you the chance to work towards increasing your flexibility with range pumps.
If you want to start making gains like Sian, sign up to the membership using the link in the bio 🔗
Repost • @movewithsian Work on the Zercher Squat continues…
I’ve had a lot of fun tackling this lift over the last 12 weeks and learned so much along the way.
Took a while to get the hang of the weird bracing and the upper body DOMS were an unexpected experience in the accumulation phase but all so worth sticking with it.
Program @rangeofstrength
Thanks to @strongcamps for the block inspiration
#zerchersquat #momswholift #oldschoollifts #squatgoals #zercher
Shoulder extension is often overlooked and undertrained but can be valuable, being able to pull the arms back into extension and comfortable in this range can help in many other exercises think bench press etc.
The German hang is great expression in range and strength in shoulder extension but, we don’t have to be able to do one to train shoulder extension.
I’ve given you some other exercises to eventually work toward the German hang if you desire but, ones which als train the movement pattern
If you want to train towards a German or want more structure in training ranges beyond just shoulder extension check the link for programs and you can save 25% OFF first month with code JCS25
The path of enlightenment. 😌
If you want structure, progressions, and the best feedback on how to become the strongest and bendiest version of yourself, then the ROS training app membership is for you.
Connect through link in bio.
The Lift & Split program is a great way for you to not only work towards increasing your flexibility in front and side splits but, it also allows you to continue getting stronger in your traditional barbell lifts.
Or if unconventional lifting is more your thing you also have this choice, prefer one had over two hand deadlifts?The Lift & split program gives you the opportunity to explore this.
You don’t have to choose getting stronger or getting more flexibility, the Lift & Split program helps you work towards both.
Repost • @danyimovement Been wanting to try this program for a while because it puts together 2 of my favorite things. If you want to torture your lower body, try @rangeofstrength Lifts and Splits program.
First time really training my side splits post pregnancy.
And first time with a 8 rep range through all my squat sets in a LONG TIME.
My legs were shaking on my 3rd set of squats.
Excited to see where this program will take me!
#flexibilitytraining #movebetter #liftheavyweights
If you’ve ever been curious how well your training is carrying over to lifesaving situations, then this is the way to do it.
The Scott Lift was popularized by the USAWA and is a lift that is meant to honour a nurse with the last name Scott who saved a patients life by lifting them from kneeling to standing.
Strength when it matters most.
Athletes highlighted in order shown;
@indiamcglynnfitness@seanyb_pt@izzylifts.coaching@coachsam_ncl@kristiinapenttinen@safiya.coaching
Your previous experiences with stretching most likely come from using very general guidelines found on the back of a pamphlet in the doctor’s waiting room.
Intensity-based stretching is completely different.
It’s hard and uncomfortable, just like putting a barbell on your back for the first time, but it is the key element to improving flexibility in the long run.
Grateful for the opportunity to teach and share with such an amazing group this past weekend in Ireland. 🇮🇪
Thank you to @khpgym for being such great hosts.
Amazing setup for events like this.
Huge thanks to @jcscoaching_ and @gareth_kelly for assisting with facilitation and sharing their expertise.
To everyone who attended, stay consistent with your training and don’t hesitate to reach out if you ever need anything.
Next stop, Scotland 🏴
If you want Range of Strength at your gym, DM for details.
