Unlock Your Full Pushing Strength 📈

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Want to push more? Externally rotate more! One of the keys to improving long-term strength gains is that it is done in a balanced way. The external rotators can play a big role in slowing pushing strength, especially on movements such as the handstand push up and planche.
EXAMPLE:
- Phase 1 -
A. Side External Rotation - 3x15 per side (2-0-2-0)
B. Facepull - 3x15 (2-0-2-0)
- Phase 2 -
A. Side Abducted External Rotation - 4x10 per side (3-0-1-1)
B. Sword Draw - 4x10 per side (3-0-1-1)
- Phase 3 -
A. Side Abducted External Rotation - 4x6-8 per side (4-0-1-0)
B - Trap 3 Raise - 4x6-8 per side (4-0-1-0)
STUDIES:
www.sciencedirect.com/science...
www.sciencedirect.com/science...
MUSIC BY:
www.epidemicsound.com/
TIMESTAMPS:
0:00 The Weak Link
0:13 Why Train The Rotator Cuff
0:59 Rotator Cuff For Beginners
1:40 Progressing
2:18 Position Is Goal Specific
2:45 Jeff Cavaliere's Favourite Drill
3:37 Don't Miss The Traps
4:35 Rotator Cuff Program

[@BodyweightWarrior]

Taking care of your rotator cuff is key. The key in this video is noting the position you're training, angles matter!

[@superpiccirillo]

Did you say you have a shoulder maintenance/care program?

[@user-eu5hj8vz9o]

The quality and content of your videos are world-class. You have come so far!

[@zoloaf6898]

2:47

[@BodyweightWarrior]

@@zoloaf6898unfortunately missed this. I shouldn’t be making last minute changes at 10pm…

[@miltunayak5758]

Did a couple of these exercises before bench, and noticed a lot less shoulder pain Thanks!

[@lucasvarley9764]

Your physique is lit, man! Keep up the hard work. Question for you... have you ever tried Next Level Diet? I got a muscle-building meal plan from them that's worked wonders for me.

[@artagnanmadankumar8962]

Hi Tom, I'm a twelve year old tennis player and your mobility routines have really helped me stay flexible thank you tom

[@Ppbtthl]

Audio artifact at 2:47 brother, otherwise another banger, and your physique looks incredible

[@Anythingforfreedom]

The granddad of online fitness. Love that guy.

[@JoeCool0510]

Wow, excellent video! No hype-glam that other fitness influencers put out there, just thorough educational information that we can use. I'm going to implement these movements and the schedule as well. Many many thanks Tom!

[@mutzel1119]

Great stuff mate 👍👍👍 Rotator cuff warmup is my primary warmup every session after having had serious shoulder pain. No more.

[@kevl9609]

This video couldn’t come at a better timing and the content is very strait forward!!

[@frankfugazi2518]

I’ve been neglecting these for a long time, adding them to the routine 💪🏽🤞🏽

[@juliereyes8783]

These are great drills to do. I tore my rotator cuff years ago working out with a personal trainer, and it’s never been the same. Thank you !

[@danielseedorf5033]

Good stuff, I definitely will be working this into my routine.

[@TheEmpix]

I implemented face pulls into my full body workout a few months ago and they quickly turned into my favorite exersice ever. They feel great and my push up strength increased massively, even though I did not train them during that time. Always appreciate your input and exersices, great video!

[@iwannaplanche1621]

The new level of quality is duly noted, nice to see you improve :)

[@kacperozaa]

Great stuff! I also recommend the inverse kettlebell shoulder holds/presses for an additional stability work. I had a very uneven OHP in my left shoulder compared to the right and this exercise fixed it

[@mrsbootsworkouts]

Super amazing, thank you for the motivation!!

[@riccardocastelli]

Awesome! Always do this as a warm-up prior to my swimming session.

[@Trompler93]

Thanks Tom :)

[@dawynn9362]

Thanks!

[@gregshock]

Excellent! Thankyou.

[@zaynassi4751]

Absolutely commend you on this top quality content! + such a crucial video that I needed to be reminded of

[@abdelrahmankhalil8878]

Mam ur videos arw just getting better and better

[@nicoschmidtmayer5117]

Thank you so much

[@whitestaff1]

great video Tom, please consider maintaining proper core activation to escape from going to a functional scoliosis . Aka looking from the back when you do the external rotation it can be seen that your scapula is not working perfectly and you are shifting to one side with your spine. With much love and respect !

[@prince.c8458]

Thanks 🙏

[@mrnaizguy]

the videography is insane in this video. You already were high quality but this is on another level.

[@thanksgivingh6185]

I'm definetly going to try that lunge position Trap 3 Raise, many thanks for showing that, have only seen people do that on a back extension machine.

[@jackthe15headedmonster25]

Thanks man! I never (for some weird reason) thought of strength training my rotator cuffs. Which I will start doing and see if my bad shoulders get fixed! (cause I would stretch my shoulders and not strength the rotation aspect)

[@nikpyrg]

You 're in Athens, Greece in our central park (kind of..!) Gotcha mate ! 😛

[@4evrPrime]

Hey Tom! Great content! There was on thing that i didn't hear you mention in the video and, for me, it is a really important cue to use with clients to help them to understand what it really means to pull with and use their scapula - keep the triceps flexed and elbows locked when learning to engage the lower trap.

[@DestopLine]

cue*

[@4evrPrime]

@@DestopLine Thank you.

[@DestopLine]

@@4evrPrime No problem, have a great day

[@Tauzent]

You are reason why I started flexibility training

[@harounism]

Thanks

[@idanissYT]

I brought my Lower traps from 2kg to 5kg dumbells and skipped 2 progressions on the front lever without training it specifically. So its great not only for pushing but also pulling retraction strength. Great vid Tom!

[@hasnen1479]

I will do these exercises,did I will see good results, I can do 20 pushups if I do these exercises I will do more or do front lever progressions easier?

[@aniketdas2527]

Awesome video! Do you have recommendations for frequency of training - how many times a week/are rest days important between sessions? Thank you for the amazing content, you’ve become a staple of my daily routine!

[@solobro3263]

I've been rehabbing some shoulder popping because of doing diamond pushups two months ago, never doing those again lol, and I've been doing external rotation and stretching my chest. Also ive recently added in straight arm dips to hit my lower traps and they both together have really helped.

[@vodka7924]

great video as usual Tom appreciate the effort and could you do the same for pulling strength

[@bogse]

1:30 pull your rhomboideus together when doing this motion, my recomendation. Or any rotator cuff movement there should be a scapula support, otherwise its waste of time. In his facepull you can see what I mean.

[@Morelum1]

Great video! For those who are coming from an injury I like the activation drill performed with a dumbbell in one hand and a band wrapped around both of your wrists. Lay down on a bench and keep a constant tension on the band by pulling it apart, then you perform slow DB bench press for 3 second in both concentric and eccentric phases. If you feel a pain in a shoulder, try to pull the band apart even harder. I do 5-10 reps for 2 sets for each arm before my pushing routine. And I have a question, should I go close to muscular failure on rehab exercises or better to stay around 4-5 RIR?

[@jms547]

Instantly saved to my training playlist. Could you please do a similar programme for internal rotators?

[@vahvelonhea]

Hi Tom, great stuff! Question - if you were doing PPL routine, when and where you incorporate this? Would for example at the end of the push day work?

[@gabegrinstead356]

I have done similar excercies by atg for quite some time and have been able to rehab shoulders couldn’t do a push-up for 2 years to being able to handle full rom dips the visual on what these excercies carry over was also very eye opening espoecally with the handstand press

[@okosakaroklenni]

I think its better to do it prior weight training with less load/more isometrics, or in a separate session. Doing them before workout as correction excercise makes these muscles being more active in those movement patterns helping your scapulae/shoulders be more stable. I'm doing serious amounts of wakeboarding, where shoulder stability is crucial, and doing a strenuous lower trap/rotator cuff workout a few hours before a wakeboarding session makes a huge difference.

[@BodyweightWarrior]

At the end of a session is perfect. I don’t recommend prior to a session 👍

[@TheRaidenRaiden]

What about using them as a warmup exercise?

[@marcussteele2385]

Some people make excuses as to why they can’t work out, Tom is working out in the woods with a water bottle… legend

[@vanvalium]

When doing those with dumbbells, any specific benchmarks one should be aiming for?

[@TenTempeh]

Would you integrate these exercises in a pull routine or in the push routine? Because I see them as part of a pull routine but you yet mentioned their importance in push movements. I guess it is more for the stability aspect, that they work as 'breaks' as you mentioned, so they should be trained during pull day so they are more developped to work passively for stabilization during push day

[@_0_88_0_]

Do you have any tips for ulnar nerve intrapment? I have been having this elbow pain for 2 years 😭

[@marcoklokner4007]

Be aware of your spine during workout, in the 1:33 of the video there is strong right bend in it. I am not against bending the spine, but in this exercise it is not wanted or needed to bend the spine (IMHO). Probably also the small towel reinforces this spine position. This info could have significant health benefit for you, it is probably translating also into other movements as well. For more info feel free to contact me I am long-term fan which works with fascia therapies and movement and would be happy to help

[@Perryhartley]

How often should I do this for good mobility?

[@TheDragster09]

Thanks mate, great exercises to incorporate into my routine 🙏

[@Matt_Alaric]

I've been doing bent over Cuban rotations and have noticed a vast improvement in shoulder strength and stability in only a few weeks. I got the idea from Daniel Vadnal (Fitness FAQ) and it's been such a pain-free way to strengthen my rotator cuffs it's been a game changer.

[@franzhulk2947]

actually resistance bands are superior because of the variable resistance. great content, rotator cuff needs more attention thanks for this.

[@jeffpence6163]

Will this help my barbell tilting more towards one side over the other during flat barbell pressing (as someone who’s pecs aren’t imbalanced for strength)?

[@DavidHili]

what are the numbers in brackets?

[@vaibhavnigam8313]

Too late, I've already injured my rotator cuff when training for the planche :( I have been doing these exercises and they have helped with the pain. I could have made so much progress by now if I knew this a few months ago.

[@Yoakemaee]

2:48 that scared me ROFL

[@abhistraj4284]

🔥✨

[@thaboshikwambane5578]

Production level is consistently waay higher now. Wow… but now there’s a consistent hissing sound. Not sure if anybody else hears it 🤔

[@davidladderman7364]

Does anyone know what those numbers at the end mean? 4 - 0 - 1 - 0 etc

[@TimBelchamber]

4 seconds decent, 0 second pause at the bottom, 1 second up, 0 second pause at the top. Repeat.

[@sussyballs08]

Tempo

[@davidladderman7364]

Ah... Brilliant, thank you

[@XxXStoneFingerXxX]

2:47 random sound on my left ear :D

[@HauPT12345]

Great content! 😄😄😄 and yes i think i play it then 100 push up 😀😀😀😀

[@noxaw_fr]

Can someone explain the numbers before rest time? What does 2-0-2-0 or 3-0-1-0 stand for?

[@sciencensorcery]

I think it's the tempo (2 seconds eccentric, 0 second hold, 2 second concentric, 0 second hold, etc.)

[@autoexec5367]

2:48? 🤔

[@bujilou]

I really thought it'd be the serratus

[@robk9330]

I'm getting clunking in my shoulder which I can feel in the front. If I have my elbow raised parallel the floor and my arm/hand pointing up and then rotate my arm up and down, I keep getting clunking sounds and it also feels like muscles or joints rubbing against each other. I can make it go away temporarily by stretching my shoulder back and turning my body away from it. I've correct my mobility issues but the problem still remains. Anyone know what it could be? Thanks.

[@vcovo]

I tend to get more clicking or popping when I don't fully pull my shoulders down or when I don't engage my scapula. Sometimes tendons slip and slide a bit and that's not worrisome unless it starts to hurt.

[@robk9330]

@@vcovo When I engage my scapula by squeezing it as it brings my shoulder back, the clunking doesn't seem to happen for me.

[@vcovo]

Sounds like a solution then!

[@kieran7655]

What's with the sound here? 2:47 Great content as usual though.

[@bucktoothable]

Editing mistake at 2:50?

[@summerdragonfly]

👍👌

[@RockyDeMocky]

Where's the dogs?

[@Briaaanz]

I stopped trusting Jeff Cavalier when he was caught using fake weights in his videos and not owning up to it.

[@lewistempleman9752]

This has been a paid advertisement for the rotato cuff party

[@JH-ec4dl]

Grandad! @jeffcavalier thats gota hurt🥲