I started doing the lock 3 routine a couple months ago 3x a week after seeing it in one of your videos, my front shoulder pain during bench press completely disappeared since. Prior to that I had seen 4 different PT with no improvements on pain, thank you so much Aaron!
@donaldkasper8346
Жыл бұрын
Not going to work at heavier wts. Move your head behind the bar enough to grip the bar with upper arm at 45 degrees to the bar and have your forearms and hands straight up. That is, move your grip in about 4 inches on each side so elbows are not far from your chest. Rotator cup stress is caused by starting the lift with upper arms perpendicular to the chest and eyes right under the bar. No bizarre startup stretches required. It will just stop. In other words, a bit more triceps on the lift instead of all on the muscles around the rotator cup. You don't start with your upper arms at 90 degrees to the chest and move in to 45 degrees. You keep it at 45 degrees all the time and just lift without all the swinging in and out on the rotator cups.
@AidanCristina
11 ай бұрын
How long did it take for the shoulder pain to disappear?
@Basicguy1798
9 ай бұрын
@notmehdi was it an ac joint pain? I am currently facing this issue and I am thinking of doing this routine... any suggestion would be helpful
@battlestar99999999
5 ай бұрын
Ok, sorry but the tattoos are a distraction. Maybe use just a normal non-tatted guy.
@paulfleming4710
2 ай бұрын
Sorry it hurts your feelings...your only as big as the things that bother you....@@battlestar99999999
@vaibhavborkar6523
Ай бұрын
You pulled me out of depression, for more than 2 years i was in pain no physiotherapist was able to help me, after following ur videos it cured my shoulder pain, helped me get back in gym. Thank u ton .
@DevSingh-o9i
Ай бұрын
bro @vaibhavborkar623 can I talk to you - I got an injury 4-5 months back. Seeing physio - but it ain't helping much
@I-Kishz
Жыл бұрын
Not having any shoulder pain with BP but definitely benefiting with the lock 3 routine, rotator cuff strengthening and (in)stability training in my exercise program. I appreciate your channel Aaron, especially the in depth vids 💪🏼
@SquatUniversity
Жыл бұрын
Thanks for watching!
@AwwwDead
6 ай бұрын
Have had pain in the front of my left shoulder for 9 months when I bench, it got to the point I would have to drop the DB’s if I went too heavy, & was affecting my curls & constantly throbbing my whole left arm. Have done the Lock 3 routine morning & evening this week plus the banded bench press every other day & DB pressed this morning with no pain & have been able to sleep much better. Things are still tight somewhat but no sharp pain at all during pressing & I can feel things getting better daily. I’m commenting because the comments here are what really made me decide to give it a try. Hopefully this can help someone else.
@Omarmohammed-n5o
3 ай бұрын
Update?
@OptionalTim
2 ай бұрын
Did you get fully pain free? It's been a while since your post.
@quilliamattari2772
2 ай бұрын
I’m only experiencing pain in the left shoulder too. That’s so weird.
@thedriver1111
Жыл бұрын
Bingo I’ve been looking for this
@SquatUniversity
Жыл бұрын
Hope this can help!
@thedriver1111
Жыл бұрын
Holy Sheep Shit Dr Arron I seen the the videos with the big guy I was doing those exercises. But I’m going for 405. The top muscle connecting the front of the cuff was injured This video brings me hope. GLO. Good Looking Out.
@cuenta8685
Жыл бұрын
X2
@sangramvidhate1538
Жыл бұрын
Sameee😂
@morpheusdorpheusorpheus
10 ай бұрын
Bro same! I’m so thankful for this!
@fknjacked3940
Жыл бұрын
The information coming out of your channel is bloody fantastic, I've been squatting and deadlifting pain free after your religiously watching your squat and deadlift tutorials before squat and deadlift sessions, just little ques that you explain so well with floor breaking and hip rotation have helped me dramatically and can finally start introducing heavy loads again. I had to have a tendon surgically reattached to my hip and muscle reattached to the tendon after over stretching my hip flexors during a deadlift session 3 years ago. Never thought i'd be able to squat or deadlift properly again.
@SquatUniversity
Жыл бұрын
I’m honored to help!
@kianhweechin9378
5 ай бұрын
³w🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉wq
@lissakaye610
Жыл бұрын
I just want to take a moment to say how much I appreciate how well you explain you videos, how concise they are, and the research and empirical evidence you use, without begging for subs and likes. You are a very refreshing content creator. I hope this trend continues in the medical profession.
@michaellorentzen1672
Жыл бұрын
Wow the release of this video was literally perfect timing for me. It’s chest day for me and last push day I had shoulder pain on bench. The video dropped while I was on the way to the gym. I watched it during my warmup, I did this routine per the description prior to getting on the bench. It worked!!!!
@SquatUniversity
Жыл бұрын
I'm glad to hear it helped!
@stefangeibla3824
10 ай бұрын
Im a physio and osteopath myself… there haven’t been a lot of videos anywhere that could bring me any new information or even engage my curiosity. Yours are definitely the exception! Insane content and in-depth descriptions 👌💯
@NaveenSurya
11 ай бұрын
Years of pain on shoulders while doing a flat bench , felt like flat bench was not good for shoulders ....finally started doing my flat bench without any pain...your rotator cuff exercises and this video is a huge save...Thank You! Huge Respect from 🇮🇳 !!👑
@GustavMahler6
6 ай бұрын
Ive tried these for the first time today, not even all of it, i just did the first 2 exercises, and you cant believe the difference it made. At first glance it doesnt seem believable that these simple exercises would help, but i was totally wrong. Thanks a lot man❤
@HenryNeufeld71
Жыл бұрын
Been benching everyday for 2 weeks now. 15 reps in the morning, i'm getting stronger! perfect video for me right now💪🏽
@SquatUniversity
Жыл бұрын
Keep up the good work!
@shdw1228
Жыл бұрын
I like the effort, but its not a good idea..
@2dmajor999
Жыл бұрын
People should really learn the function of the Central nervous system
@HenryNeufeld71
Жыл бұрын
@@2dmajor999 elaborate?
@OPTEK5
Жыл бұрын
@@HenryNeufeld71 You really shouldn't be benching heavy weights or even lighter than heavy weights everyday. Your muscles need time to recover which will allow you to get stronger faster. The CNS thing is a tricky topic as some say you are fine in a couple of minutes which shouldn't affect a daily basis thing, but some say days which would.
@CalinBuga-o2q
5 күн бұрын
Legendary, kettlebell really highlights the weaker side and doing this routine once already allows me to do bench press pain free. Amazing
@justincullen9431
9 ай бұрын
How often should you do these exercises? Should you do them as a warm up before bench pressing or any type of pressing or take a break from pressing all together for a short period of time to hammer these out if you have pain? Edit: just saw the programming part at the end but am still curious if you would recommend doing a few sets of bb bench after this routine or take a break from pressing while you rehab
@matrevel9938
11 ай бұрын
what if your shoulder pain is located in the back of the shoulder not the front ?
@markwebster7435
3 ай бұрын
Have had bad pain for the last 4 weeks in my shoulder and collar bone, have tried all sorts of different techniques I’ve seen from various physios on KZitem. I just felt like something was locked in my collarbone. I done the very first exercise here in your video, I heard a crack and the pain has stopped ! Thank you thank you ! I haven’t been able to do any upper body workout due to the pain.
@clubbizarre
Жыл бұрын
These really helped me with front left shoulder pain while benching and curling. Thank you so much !!!
@OmGiTzNero
Жыл бұрын
Thanks! That's exactly what i need. I was trying to put everything together from the reels where you talk about this issue and a complete video was exactly what i needed! ❤
@SquatUniversity
Жыл бұрын
Glad you liked this longer video!
@youreal10
Ай бұрын
Man you are a freakin genius! I’ve avoided flat bench for so long because of this nagging shoulder pain but now I look forward to it. This video is amazing thank you for spreading this priceless knowledge! Youre the man 🤘🏼
@FortressFineWoodworks
9 ай бұрын
Thank you so much, I was finally able to do a slow bench today with no pain, engaging the back and shoulders is definitely key
@vang7322
5 ай бұрын
This saved me in so many ways. I can't thank you enough! Went to PT and couldn't get anywhere. 225 was causing pain. Now I'm back to repping 315. Wish I had paid you instead of the PT.
@PeymanCham
Жыл бұрын
Hey man, fellow PT here - keep up the good work and spreading the knowledge when the market is saturated with gimmicks you are doing the real work. All the best.
@marcosalcala9852
11 ай бұрын
I had never experienced any shoulder pain until recently, not sure if it's because I switched my focus towards incline movements, or just a slight injury, but this is just fantastic. Thank you.
@stefanschotte5490
Жыл бұрын
Great rehab program, helps preventing shoulder pain and provides the benefit of targetting important muscles. Well explained as always, great content!
@simonegrasso5868
3 ай бұрын
Aaron you are the greatest youtube staple to weighlifting health, i Am Italian and currently attending a powerlifting gym. I assure you that coaches and athletes know your channel very well! Keep it up:)
@snookwestwest2298
5 ай бұрын
Do I have to place my lips directly on the gym mat to make the 1st exercise work?
@RomeVlogs-qz2hx
3 ай бұрын
Instagram ahh comment it made me laugh tho
@Eons000
2 ай бұрын
Staphylococcus 😅😂
@nivethonj5944
3 ай бұрын
What a helpful video, definitely going to implement this into my routine
@MrLeeLifts
Жыл бұрын
Seriously the best fitness channel on the platform!
@adambarrowcliff3819
Жыл бұрын
The information here is mindblowingly valuable, packaged and delivered so professionally too
@Roscio360
Жыл бұрын
Thanks for putting them all together in a single video
@AbhishekSingh-is6xn
5 ай бұрын
Thank you araon ! People like you are blessing to the society.🙏♥️
@shailendrak.8333
Жыл бұрын
Thanks man. I'm badly struggling with shoulder pain during bench press.
@SquatUniversity
Жыл бұрын
Hope this can help!
@lk_specter7861
Жыл бұрын
What does it mean when I get pain down my arm when I do lock 3 last position? The pain is lateral/dorsal Thanks for your videos. Love your book!
@user-ze3sg6ix1u
5 ай бұрын
External rotation restriction
@PekkaKahva
Жыл бұрын
Have been suffering from shoulder pain during BP for the last month. These exercises have been a huge help! Could you do a similar daily in-depth program for fixing/preventing knee pain during squat?
@gg.3812
21 күн бұрын
you focus mainly on front shoulder pain, but what about pain located more on the back of the shoulder, off to the side, where the delts meet the side of your arm? been having that a lot lately, A video about that too would be awesome
@habibp8565
Жыл бұрын
I had a shoulder injury while doing overhead press and dips. My shoulder pain gone but I ended up with scapula winging. I have watched your videos and fixed my shoulder winging to a great extent but I still have uneven shoulder and muscle imbalance in my pecs. Please make a video on muscle imbalance
@mawaldne
Жыл бұрын
Every time I break myself (this week shoulders) theres a new video explaining how to solve my problem. Thanks Aaron!
@SquatUniversity
Жыл бұрын
You're welcome! Glad to help!
@joebot9309
Жыл бұрын
It’s like he knew you needed this lol
@nousagyyy9494
9 ай бұрын
Was sitting on a 105kg 1RM and doing 82,5kg for 8, when exactly that gave me the injury. My pain is also from an old injury in my left upper trap and around my clavicle and that in tandem with the pain in my left shoulder really pissed me off. For one month I have been taking it easy yet it's still there (I checked yesterday and it still hurts when I bench even at only 70kgs). I started today and wow, my shoulders are unstable. Having a 225lbs bench press I can only kettlebell bench 8kg (not even 20lbs) for a few reps with my injured shoulder and the 12kg one I couldnt lift at all with my left and only twice with my right side. Seems like there's a lot of work to be done, but I am hopeful this will help! Ill come back to track my progress. Btw just a question, but ive noticed that in the kettlebell bench, one limiting factor might also just be the force with which I have to grip the handle. is that normal or does my grip strength suck?
@nousagyyy9494
9 ай бұрын
Have done the routine thrice now. At this point I still feel the pain during everyday movements and weirdly while posing as well. My kettlebellbench has gone up to 12 kgs looking quite stable and again something weird: now my left side can do a little bit more and seems to only be limited by my ability to grab the handle tightly, whilst my right is lacking behind a bit. I have noticed the pain getting better, but doing 40kgs on bench just feels so wrong still. But that's mainly an ego thing because doing 12 reps at the set tempo does give me quite the burn and fatigues my chest nicely. Can't wait to bench again normally nonetheless. I hope to be up and running again in January of 2024
@BossDennisKs
9 ай бұрын
@@nousagyyy9494thanks for the update, be careful my friend. I am also suffering pain with my shoulder, I hope these exercises will help. Are you still training for example back, tricep & bicep? Because I am, and when I train those I do not feel really the pain, only if I do like bench press (with dumbell I feel less pain).
@JoeSnell-v2t
11 ай бұрын
I literally never ever comment on KZitem videos but i had to come and say something! I’ve been lifting casually for years and have always experienced some sort of shoulder pain during bench press. Usually one arm gives out before the other. I tried this warm up, once!! I don’t even think i did all the sets and literally ZERO SHOULDER PAIN!! I could cry man! I BOUGHT THE FUCKING BOOK LOLOL . Thank you!!!!
@kc-lz8gs
Жыл бұрын
Fascinating video. I've been having lots of problems with this. Will probably do the floor exercises at home so I don't look crazy
@SquatUniversity
Жыл бұрын
Hope these tips can help!
@firebird1178
10 ай бұрын
My shoulders hurt when benching heck even when doing tris. I have had this pain for years, no amount of rest helped this. Ive been doing these exercises for about a month now and will I cant say my shoulder pain is completely gone it is much better and tolerable. I have mess knots along my scapula as well. Thanks for this
@The.sun.chaser
9 ай бұрын
What am I doing wrong with the Lock three if I am feeling it more in my triceps than anywhere else?
@PrimeMatt
Жыл бұрын
The banded bench press felt especially useful
@C6Z_Bob
Ай бұрын
I'm going to give this a try. I've had a shoulder issue for years and years, it honestly is a big part of the reason I quit lifting 4 years ago. I hope this works, but the pain I have is a little bit different. It constantly feels like my arm is going to blow out of my shoulder socket, and it actually happened once while doing shoulder press years ago. I'd just like to be able to bust my ass in the gym and see gains, instead of bust my ass in the gym and constantly remain impressively weak.
@qwadimodo1998
3 ай бұрын
I don't know how but your videos appear when I need them. Thank you 😅
@arthurwalsh8315
7 ай бұрын
I've only done the first set of 3 exercises now for 5 days and my shoulder is now completely pain free. This has been a life saver.
@arthurwalsh8315
7 ай бұрын
Update. Have continued to do these 3 exercises before each resistance training day and am completely pain free now.
@Runnin96
Жыл бұрын
This really helped me! First time in a long time that i did chest day without any pain in my left shoulder. Thanks!
@Rambabu-lx5iy
7 ай бұрын
Is this also useful for pain after pull ups??????????
@kalzonenu
8 ай бұрын
A tip for everyone struggling is Pendlay Row WITH WIDE!!!!! GRIP AKA OUTSIDE THE RINGS, ROW IT INTO THE CHEST!!!! Also grip the bar for bench press 1,5* the acronium aka shoulder width.
@King-wg4mg
Жыл бұрын
Can you please do a video for shoulder pain while lateral raising? Even with perfect form I still feel left shoulder pain
@SquatUniversity
Жыл бұрын
I’ll see what I can do!
@Handleneedsmorecharacters
10 ай бұрын
Thank-you for these exercises & information. It has helped me a great deal with a very bad AC Bursitis issue. I was able to do a decent chest session this evening. First chest session in weeks due to the pain stopping me previously.
@danialunter
Ай бұрын
Amazing, thank you, Dr. Horschig!
@VTF82
Жыл бұрын
Love you content, it's really helpful. Thank you!
@SquatUniversity
Жыл бұрын
You're so welcome!
@TOSHTON
Жыл бұрын
Rebuilding Milo is a god given gift and such a good reference guide even if you're done reading the book. It makes you want to come back to check and re-check, such a valuable tool to have if you love this game....
@calisthenicswBin
Жыл бұрын
Thank yoiu so much ive been ha ving this problem for years
@SquatUniversity
Жыл бұрын
You're welcome
@fokojan
11 ай бұрын
Thanks a lot! This is amazing material and i'll incorporate it into my warm up and recovery routines.
@PadelisBaziotopoulos
11 ай бұрын
Great video. Especially the last part, explaining how to use all this advices! Great work!
@tshepangcolleen979
6 ай бұрын
Needed this. Thank you😊😊😊
@anthonynguyen9779
11 ай бұрын
Yes, engage the shoulder blades, lats, and core would give you more strength to do bench press.
@TrueThiago
Жыл бұрын
This is amazing! Rio de Janeiro - 🇧🇷
@SquatUniversity
Жыл бұрын
Thanks
@lyndonbritt2
Жыл бұрын
THANK YOU SO MUCH!!! I wish I was taught this during my elite athletic days. My days on the baseball diamond would've been a lot longer. I may have been able to keep my velocity up and get that contract w/ the Yanks...
@atischtm8833
10 ай бұрын
dream is only gone if you let it go, keep it up brother
@BatuhanGulenc
11 ай бұрын
Not having pain but my right shoulder cant cope with the press as my left shoulder do and pressings takes time. I am going to try these exercises to see if I benefit from them. Thanks for sharing these awesome knowledges 🫶
@SunriseBoy-ws8lq
6 ай бұрын
B/p ala Mike Mentzer method. Very sensible.
@deadlyraver4454
10 ай бұрын
Awesome. This looks like it might help me with a shoulder problem I've been having. Thanks for the vid. 👍
@im_dill___6319
6 ай бұрын
brother , that’s the most useful vid!! ❤️❤️ great work
@lirekoqhobela4439
Жыл бұрын
I'm new to your channel. You sir, are damn good at what you do. Thank you for being so generous with this valuable information.
@chbu8346
4 ай бұрын
I need to try this. Recently my front [want to say front delt] has started hurting when benching. Even as low as just the barbell.
@zainshahabkhan4875
10 ай бұрын
Love your content Dr Aaron. Have been dealing with Shoulder pain since June but it has lessened over the months thanks to your content. My question is should we continue to do our regular workouts along with these rehab exercises because doing my regular workout today I again felt shoulder pain in the same shoulder. Hope to receive your feedback.
@zeeshanansari4975
3 ай бұрын
Hi did u recover from shoulder pain ?
@johnnyhannayammine3826
Жыл бұрын
Love your KZitem channel, bought the book: excellent practical knowledge resources! Thanks a mill :)
@tubecraft1795
6 ай бұрын
Thankyou youre a good calm teacher
@elijahheaven1737
11 ай бұрын
Thanks so much brother already feeling relief after the first session
@SuperSergio831
Жыл бұрын
I can bench 225 for reps easily but i tried doing that kettle bell warm up a couple sessions ago cause I’ve been having shoulder pain and holy shit it was so difficult I couldn’t even keep a 15 lb kettle bell from tipping over
@cesarpl6137
11 ай бұрын
Hello i have the same problem as you, do you know how i can deal with it ? I have a 15 lb kettle bell too and its always moving, i cant keep it in place
@user-ib8rq5hg9u
5 ай бұрын
My right shoulder is in pain from bench press and its so annoying
@alexgarcia-ct1pg
3 ай бұрын
Same here G!
@majorastorm
3 ай бұрын
Mine is from pec fly
@andrewriffle23
3 ай бұрын
Thank you for al the amazing content 🙏
@jacksonyiphoi948
Жыл бұрын
Thank you so much. Exactly what I needed!!
@amerc870
Жыл бұрын
Fantastic video as always.
@SquatUniversity
Жыл бұрын
Thank you!
@raidchaser443
Жыл бұрын
(Loophole. Dumbbell y raise...3 sets of 12 reps each. Dumbell rotation...3 sets of 12 reps each. Inward lateral raise where shoulders are sideways...3 sets of 12 reps each. Made military barbell press MUCH EASIER & hurt LESS. Worked interspinatus,rotator cuff and the other muscle near the upper traps for 2 months BEFORE re attempting military press...not for everyone.)
@jf2849
11 ай бұрын
A lot of times when you have a bad shoulder it gets really out of whack with your other shoulder. This causes your range of motion to be messed up the angles you like to lift at may change. You would be surprised how much better you may enjoy just ditching the barbell and use dumbbells instead they will allow each shoulder to move whatever way is comfortable without being dependent on whatever the other shoulder is doing.
@miguelangelfrutosgarcia8165
2 ай бұрын
Hi Aaron, congratulations on the video, very good! I've been having instability in my sterno-clavicular joint for years when I do push-ups and I don't know how to fix it. Do you have in mind to make a video about this? I have not found much on how to rehabilitate this joint, only that if it is mild it can be rehabilitated and if it is more severe it is necessary to operate. Thank you very much for your informative work!!!!
@johnconroy8825
8 ай бұрын
Absolute hardest: Putting my ego on the shelf (taking those plates off!) and rehabbing. Second hardest: Doing the program as prescribed Absolute Benefit: Back to adding the plates after shoulder stabilization and back muscle strengthening!
@Shadezman76
Жыл бұрын
I’m experiencing shoulder pain during bench press, incline and overhead press and the pain feels like it’s between my lateral and posterior deltoid muscles. I feel the pain increasing during the downward movement of all the pressing exercises I mentioned. I noticed most people saying this helped relieve their front shoulder pain, but I’d like to know if it will relieve my pain as well?
@jamessilva8331
4 ай бұрын
Tremendously helpful, thank you
@rr6742
Жыл бұрын
Would you also recommend to stop bench pressing for a while (and for how long?) ?
@Bojeezy
Жыл бұрын
I guess until you are pain free.
@simian.
Жыл бұрын
Hey man, I play baseball, and whenever I take a throw, my elbow hurts a bunch. Any suggestions?
@SwiftoMan
Жыл бұрын
Are these steps still applicable for the Overhead Press? Shoulder clicking and pain are also common for that movement too
@RTAMOTORSPORTS
Жыл бұрын
What if you bench 315+ what is the goal for upside down kettle Bell?
@SquatUniversity
Жыл бұрын
I'd say at minimum 50 lbs
@RTAMOTORSPORTS
Жыл бұрын
@@SquatUniversity thank you so much for the reply, wow I have allot of work to do!
@tateedwards374
Жыл бұрын
I have had shoulder pain in bench press for over 30 years. I do these exercises and my shoulder feels like it is working, but when I try to bench press even a light weight, it feels like my whole shoulder is going to rip off my torso. If I do a complete rep, my shoulder will pop and will hurt 24/7 for about a week. It seems like my whole left shoulder has rotated forward and has nothing to hold it where it belongs. Help!
@hezekiyahhuckaby1938
11 ай бұрын
Thank you man I really needed to see this I do have that issue, since I was 20 I have had the nagging pain. I am definitely taking your advice!!
@juanocampo6476
27 күн бұрын
I see the slow tempo bench says 5x3 and 5-3-1. Does that mean 5 sets of 3 reps, and the 5-3-1 is the tempo?
@iamdedlok
Жыл бұрын
Wow! Today was going to be my chest and shoulder day! Perfect timing , going to try these out
@SquatUniversity
Жыл бұрын
Hope this can help!
@GregWilliam100
8 ай бұрын
Great advice, starting these today.
@ckludecke
6 ай бұрын
Just tried this and wow it really helped
@ronsims8306
Жыл бұрын
I have been doing these since I saw his short I do this before every chest day trust me it 💪
@millwallfan06
2 ай бұрын
I still don’t know what’s randomly gone wrong with my right shoulder. Can’t even lift the bar without it hurting. And certain rotating movements of the arm hurt. But not all movements. I will try this thanks
@rajeebnayak3058
11 ай бұрын
Thanks a lot for sharing your valuable information
@aaronsutton1992
Жыл бұрын
Thanks Aaron - fantastic video.
@lewisrainwater9527
Жыл бұрын
I do have back pain when I bench. Usually it's a lat cramping xD. Just figuring it out but I knew to engage the lats.
@sonsofsilverton4904
5 ай бұрын
Definitely going to give this a try.
@Mezog001
11 ай бұрын
I was alway found doing rev delt flier as part of a bench to be a good idea. I would feel warm and by shoulders would feel engaged in the movement.
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