Do This EVERY SINGLE Day! (WORKOUT OR NOT)

What's up, guys? Jeff Cavaliere, ATHLEANX.com. Today I will show you an exercise that I promise will change your life. Literally, because you will do it

every

day. But it won't take you more than a minute. Maybe a minute and a half to eliminate

this

and start making big improvements in many different areas. Number one: if you have bad posture, rounded shoulders, we are going to fix that. Number two: If you have strength imbalances, it will be a huge help in addressing that. Number three: If you have some weaknesses in some of the bigger lifts and you can't figure them out, we'll retrain you as you add weight to that bar.

I'm going to show you how to do it and why it will have such a big impact. Finally, you may have some mobility issues. Your shoulders simply don't have the mobility you would like. This will also help with that, by doing

this

every

day. Again, you're probably thinking, "Jeff, you never stand up for anything every day." I'm telling you, you can do this every day because it is not an overload or strength exercise. It will strengthen you, but it is done with very light resistance using only one band. Furthermore, what you are looking for is better mind-muscle control over muscles that are inherently weak and ignored.

The exercise is to separate a band. Before you say “Oh, I've done band breakups. I knew the answer here. No big deal." Actually, I don't know if you've been doing band splits exactly right. That's the key. Doing them the right way will help you get all the benefits we just talked about. First, what don't you think? you want to do? When you separate a band, you don't want to just grab a band overhead like this and then separate it. That's what it really is, right? It's a band that separates. But that's the wrong grip Al. adopt this overhead position, you are internally rotating the shoulder with this lift to do and perform the exercise.

That's the first thing you should know now I don't advise you to do it Every time you can achieve external rotation of your. shoulder, you'll put yourself in a better position in the long run. We don't have enough external rotation. We don't activate the rotator cuff often enough. So just taking this underhand grip, we have to get our shoulder in an external rotation position to do the. exercise. The second thing a lot of people do is just do 100 reps of this. Just keep doing 100 reps of these each day, or 150 or 200 reps. Higher repetitions. I'm discouraging you from doing that because that's not the real goal here.

The muscles that need all this retraining are probably not being exercised correctly. Simply doing high rep totals with poor rep quality will not solve the problem. Good quality lower rep totals will go a long way toward fixing those issues. High quality, few repetitions if necessary, but consistency is key. The next thing you want to make sure to do here is maybe not just separate the straight bands. Straight to the back. Everything you're working on there and focusing on is a function of the shoulder blades. That is its ability to extend and retract. Some people say, “Isn't that the point of breaking up bands?

Work more on the retraction capacity of the shoulder blades? I would say "not really." Not precisely. We get a lot of retraction work when we do any type of rowing or back work. What we need to work on more is our ability to develop strength in our lower traps, develop strength in our shoulder blades, and stability while performing up and down lifts. As barbell athletes, in the same way we have to do push-ups, overhead push-ups we need to be able to get up and go over the top. We don't want to keep everything here at shoulder level.

We need to be able to raise our arms above our heads. And to do that, it requires an upward rotation of the shoulder blades and scapula as you ascend, and then a downward rotation on the way down. More importantly, stability and strength through there. So what you want to do is grab the band underneath, try to squeeze your elbows together, and extend your hands a little bit more. We immediately achieved a small external rotation by having our hands wider than our elbows. Don't just start here or keep everything directly online. A little wider in the hands than in the elbows.

Then when we go and separate, we don't stay here on this plane, not even with the shoulder. Instead, we want to go high from here and then go down and back. Up and up, 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 towards each other with the rhomboids still working. So we haven't really sacrificed the activity of that shoulder blade retraction by bringing us up above our head, in this up and down rotation. Again, because I have my hands out and I'm pulling this way, we're getting external rotation, engaging the rotator cuff, we're getting those lower traps to stabilize during that rotation, and we're still getting that protraction. retraction in the shoulder blades.

¿Why is it so important? Why is it so important? Because, once again, when we talk about strength and imbalances, it will always be dominant from the front to the back. I don't care how much you do on the back and how much pulling you think you're doing; I can always tell you're not doing enough. Doing this just once a day, for 20 to 30 repetitions, with high quality will go a long way in solving this problem. The next thing we talk about is mobility. Many times we cannot achieve mobility in the shoulders because our arms have a natural internal rotation.

So when you really build a little more strength in the external rotators, they help the glenoid-humeral joint of the humerus sit a little lower with more room within the socket. So, I can start to see an improvement in mobility simply by strengthening the right muscles. Instead of having that deltoid, rotator cuff dominance and imbalance. We want to fix that too. Then when it comes to the fact that we need to have better overall posture, whenever our shoulders are going to be more rounded because of all this frontal dominant work, we can fix that, so that they sit a little bit more back because we've made them strengthened. the muscles of the back.

Instantly, you have better posture. The guys trust me on this one. High quality representatives, every day, only with the band. You won't overload yourself to the point of breaking down muscle tissue. There is not a very eccentric component here. No heavy weights used here. It's the best muscle re-education and it's something you really need to work on. If you found this helpful, be sure to leave your comments and thumbs up below. I always said here, guys, "if you want to look like an athlete, you should train like an athlete." Athletes must be in over their head.

They need to be able to do things above their head without having to worry about their bodies betraying them in the process. Start working on the things that many other people don't think matter much, and I assure you, it will go a long way toward developing your entire physique. That's what we always focus on at ATHLEANX.com. Guys, all our programs are available there. They will help you not only look like an athlete, but train like one in the process. Alright, guys. I'll be back here again in a few days. Leave your comments and approval below.

Let me know what else you want me to cover and I'll do my best to do it for you in the coming days and weeks. Alright, guys. See you soon.