 Hope for people listening is that you're going to get takeaways that are going to help you to direct your own training Do if I understand the shoulder a little bit better and the role of the retake of a little bit better I can not only Potentially drop in a few additional exercises to help with my with my sort of health of my shoulder as Equally important as going okay. I'm going to try that exercise is going the stuff that you're already doing That's really good. Can you apply yourself even better? In terms of the activation you go through and initiating the movements because you understand that role slightly better in a throwing motion or punching motion 50% of force is going to be generated from the lower body tackling will be will be the same 30% from the midsection and 20% from the shoulder Often we would have had an incident conditioning and the conversation around Oh, no, you don't don't let your knee become valgus or dive inwards and a squat That's not good for you if you squat That's an energy league. So we do a lot of work on stabilizing the glutes screwing the hips out Making sure that we've got good alignment through our squat Funnily enough, we don't pay the same attention to the shoulder But it's exactly the same if your shoulder lacks that stability requirement to keep the shoulder positioned in a good place It's an energy league and because it's so vulnerable because of the range of movement and the architecture of the joint That's when we can have problems because one to two millimeters of uncontrolled translation Could cause an injury now if you go and watch some of the Olympic weightlifters at the Olympics They're they're doing a PB snatch to win a gold medal their knees are flipping all over place the architecture and the stability The musculature around the joint for the knee makes it a more stable joint than the shoulder Therefore, it's less likely to get injured not that it won't get injured just less likely I would imagine we can probably Statistically have a look at that So we have to understand that the shoulder is going to be if it's a weak link and we're transferring force through the chain That's where the injury is potentially going to happen And again go back to some of the examples we used before a crossfit muscle up or a Rubitacle or anything like that. There's forces being generated outside of just around the shoulder We're using the hips and the core whatever to transfer them. So we do need to think about system-wide movement when we are Thinking about training the shoulder It's not enough for me just to sit with your elbow and your knee doing a rotation because you're not integrating that stability back into Into a full pattern. Can you move your shoulder through 360 degrees range of movement in all positions pain-free? That's a really good starting point Have you posturally does it look like the shoulders jump forwards if you've got one which is like Elevated opposite to the other one So those are some good sort of like real simple things you can do in the mirror and movement tests And then are there movements when you're training that you do where it feels unstable or cause you pain? Because it could be that it's not painful to move without load But under fatigue that stabilisation system starts to wear down So within a session you started to find that you know what I was okay at the beginning now my shoulder's starting to hurt That that would lead itself more towards an issue around well There's probably some muscle imbalance But then there's also a control issue and that there's some fatigue kicking in and we're not able to stabilize and control the demands of the session without Causing some some knock-on issues And then as a result of that the bone isn't moving or the joints not moving optimally. I Deloaded quite aggressively and intentionally while I was away in South Africa over Christmas probably three to four weeks of not doing a lot and Came back in the gym and my shoulder just wasn't feeling very good I had some pinching at end range just felt like a little bit of pain Going through my 360 like a bar overhead rotations Felt like something was sort of catching so I tried to train it out for a while thinking it was probably just a little bit of Muscle under activity and just needed to get back into it gave that sort of two or three weeks It did improve and I could sort of start to knock a little bit of the discomfort on the head But wasn't solving it at all entirely so I got in touch with Gemma She had a look at it and effectively some of the detraining hadn't helped But I've always known that my right shoulder is less stable than my left the left is the one I've had surgery on twice So I've done a lot of rehab on my left and everyone knows that rehab is really boring So if you've got one shoulder that's not injured, why would you do that one as well? You just do the one that's hurt right and also as soon as it stops hurting you stop doing you realize you should finish It's like your course of antibiotics finish that bad boy. Yeah, exactly That's why Calla sense is great in that of a lead on from a rehabilitation phase Do you rehab and then Calla Saints and we can move that in because it's more interesting rather than just doing banded exercises We if you rotate a cuff But Gem gave my shoulder a full screen had a good look through it And ultimately what's happened is I'm like a typical case of not of being overpowered in pecking lat And if we think about how we do an active hang is a good example It might be that I'm sort of single arm from a bar single arm active hang to hold that position I'm gonna crank in hard and that is going to do a huge amount of work because I'm asking my Shoulder to support my 70 odd five kilos of weight on it The rotator goes not going to do that by itself But the problem that I've got is this rotator cuff isn't doing enough and and I've also got a little bit Far too much mobility around my shoulder. So because of my laxity around the joint Let's call it that I don't know that I'm hyper mobile I just don't have I have a lot of freedom in my joints. I dislocate my hip before I never really struggled with with those kind of range of movement things. But what that means is My control strategy has got to be so much better Particularly around the shoulder because I have so much options to move or so many options I need to be able to really be very sniper like with how that shoulder is going to move and ultimately I've lost a little bit of that control. So the stabilizing structures around my shoulder aren't working accurately enough So I'm having to strip it back and there's a real simple exercise that we use which is like a just a retraction So like grab a band to wrap it around your hand and just pull the shoulder into the socket So the band is just provides them to pull against Gem's got my hand and she's holding it and she and I'm pulling it and she's like, no It's Latin peck Latin peck Latin peck and I'm just trying to crank it in and come on It was great. And then just that reminder and I've had to do it through rehab before of how subtle that movement needs to be It's a just to fire the rotator cuff And I think I'd say just encourage people on that in terms of like videoing yourself doing a couple of like basic movements You'll get a ton of feedback and you can start to understand yourself And and this is definitely like just encourage everyone to do that Even if you're even if you're not injured haven't got pain like do a pull-up and video it from behind with a Vest on or top off if you fancy it But just so you can actually you don't want to do it with a hoodie on we want about you want to be able to see What's going on you'll be able to you're able to notice like do things look symmetrical What's moving you might you might never have even really thought about when you might go? Oh, what's that and I can actually see much all the way moving here And the first thing to think about with that is is like the move stuff pull up active hang push up Just yeah video it and see am I actually move because it might be that you're not in pain But if you're not moving symmetrically then it's certainly not going to be optimal But and also you might be able to stop yourself Get all the things that you do that stop you getting injured You don't know that you're doing them because you don't get injured So you don't know that it necessarily the fact that you are staying injury free is a sign that you're doing good things And yeah, that's gonna ultimately be built upon good quality movement and you'll you will be able to assess some of that Yourself so that's a that's a big sort of takeaway home at peace from me, but not to not to sort of Go against what Tim was in like if you if you are pain in pain and you're injured like going to see a physiotherapist is number one priority But I 100% think that was a point I wanted to make was that if you are can you correct it first yourself? Like if we're training athletes, which we could see if something move which we say is like, okay That's not how we want it to be we want to move like that Let's sort of just sort of work out what's tired. Let's do some stabilization where get on a couch Let's the first port of call is can we coach you out of it? Can I just get you to move better as a result of making you aware of how you're moving? So if you find in a push-up that your arms jumping out You might have got the control and the stability in the joint range of movement to be able to actually put it in a Good position to move better That's just gonna be the first number one best thing that you can do and you probably won't be in pain And that's gonna stop you from getting in pain There was a number of exercise we mentioned Throughout if you want All of those everything that we talked about in terms of exercises There are tutorials for all of those as I said in makeup our movement preparation of all the programs in That are there inside our virtual classroom, which is well over online Training programs, etc are an amazing community of people. So if if you want to see them or have a refresh of them You can get all of those inside the virtual classroom and you can access Everything on a seven-day free trial. So actually, you know, you can go and see those for a week for free And check them out give yourself a little refresh if you want to then stay part of it Obviously, you can and we'd love you to be in there, but equally it's there for free if you need it