Prevent Disc Golf Injuries + Add Power With This 10 Min Home Workout

[@nathanmiske231]

Dude...this is super unique content in the disc golf world, and I think will be an absolute game changer!

[@NickKrush.DGandFit]

I hope so man! Thanks for stopping by and for the support

[@TheMclever]

Dead hangs are super great for shoulder rehab as well!

[@Mdjagg]

Fingerboarding had helped me strengthen my fingers, wrists, elbows, and shoulders. Metolius sells some nice ones.

[@NickKrush.DGandFit]

Agreed! I do those every day, sometimes twice a day because I like them so much even for preventative maintenance.

[@pisteville7797]

Great video, once again science based training. Disc golf need this!

[@NickKrush.DGandFit]

Heck yeah, I'm gonna try to keep them coming!

[@mattbroughton750]

So, collagen dumped into the gut breaks down into......? Are we saying if you eat Collagen it is directly taken Into your system as collagen 🤔🤔🤔 I dunno about that....

[@NickKrush.DGandFit]

@@mattbroughton750 the third study I linked in the description studied this exactly, the group that ate 15g of collagen had essentially doubled collagen levels in their bloodstream 1 hour later vs the control group. They also put some of the drawn blood onto engineered ligaments and found the collagen supplemented group’s blood developed better mechanics properties into the associated engineered ligaments vs control group.

[@NickKrush.DGandFit]

@@mattbroughton750 also why your hair and nails grow much faster with consistent collagen supplementation.

[@emilnilsson7492]

You just earned a sub. Definately unique in the discgolf world, and im def gonna try it out. Big thanks!

[@NickKrush.DGandFit]

You're welcome, and thank you for the support!!

[@JustSomeHero]

keep these coming 🤝

[@NickKrush.DGandFit]

Will do, more coming soon!

[@michelgleeson708]

This is awesome! I gave myself tennis elbow a few months ago trying to hold on to a disc as hard as possible and I'm finally getting over it. Looking forward to building protection in my arms and shoulders

[@NickKrush.DGandFit]

Good luck and let me know how it goes 👍

[@Stresside]

Great content and tips! I will definitely include these to my training 💪🏼

[@NickKrush.DGandFit]

Awesome, hope it gets good results for you :) and thanks for watching

[@ContentsMayDiffer]

Another great video, thank you very much.

[@NickKrush.DGandFit]

You're welcome, happy to make it and help anyone out!

[@jonathanknopp363]

As someone who is still recovering after three years from repetitive shoulder injuries this could be a game changer. I didn’t realize until now that there was a way to bulk and increase the elasticity of my tendons. My biggest shoulder issue is bicep tendonitis in both my long and short head. This will really help I think. I will be sending you an email asking for tips/advice.

[@NickKrush.DGandFit]

Glad to hear it :) about to check my email will talk to you over there.

[@nateberinger1600]

Thank you my man, this felt amazing this morning. Here because pain throwing forehand and tendinitis in my throwing arm from baseball. Gonna try to do this daily now. Thumbs Up!

[@NickKrush.DGandFit]

Dang, that's awesome to hear man!! I'm glad it is helping you already, keep it up 👍

[@swinkeymo]

I had to quit disc golf. I was electrocuted and my joints couldn't handle the stress. I started isometric to help my joints. It has been a total game changer. This video is top notch.

[@NickKrush.DGandFit]

Wow, sorry to hear about the accident! Glad you are getting some improvements and I hope things continue trending in the right direction for you 🙂

[@keenobi]

Thanks for this! As a 50 Yr old player this is golden advice for me to keep playing at a high level for as long as possible!

[@NickKrush.DGandFit]

Glad to hear it!!

[@stevesimer6342]

Fabulous! More please!

[@NickKrush.DGandFit]

Will do :)

[@WonderLoveKileab]

Thank you so much for this! This is the exact content I am looking for to stay healthy and… 😉 get ahead of the youngsters!

[@NickKrush.DGandFit]

You’re welcome!! Makes me happy to help people stay injury free

[@JC-jo9bo]

Thank you! Give us a little more! =)

[@Hyzerguy]

really appreciate it!

[@jamesonklein9363]

Question for you. I started playing roughly 6 months ago and play minimum 4/5 times a week, max distance roughly 450. My middle fingers joint is nearly always stiff and sensitive. Probably a tendon injury or inflammation. Any suggestions?

[@NickKrush.DGandFit]

I have also been having issues (with the tip of my middle finger), so I am suspicious yours may be a combination of your grip biasing a large amount of clamping/pivot pressure through that digit, as well as general overuse where the tissues haven't fully adapted to what is being asked of them. If possible, you could try using a different grip for a while (modified fan grip as an example) to allow it to heal, and then slowly work your way back to a sustainable grip strategy.

[@captainnemo314]

Love the content, I would like to know more about how you recovered from hurting your throwing arm!

[@NickKrush.DGandFit]

Glad to hear it! My shoulder rehab was years ago before I knew more advanced stuff, so I followed a fairly standard rotator cuff rehab program (I believe it was from University of Michigan's med school documents).

[@Andyofsuh]

Do you have a video of your grip? Do you power pinch grip? With the thumb and pointer?

[@NickKrush.DGandFit]

I don't unfortunately, it is a power grip with main pinch point as middle finger, the middle finger and ring finger last digits are nearly parallel to flight plate and then index and pinky are more upright. It's been causing me major issues on my middle finger tip with my 360's so I'm going to play around with more distributed grips.

[@loopghost]

Curious why you're using isometric instead of progressive overload? In particular, forearm / brachialis respond well to muscle tension and exercise stimulus from progressive overload - with results being hypertrophy, strenght and and endurance. Isometrics certainly lower joint stress and targeted positions (and can do them anywhere) but they don't cover any range of motion and have less muscle activation. I do hangs (iso) and reverse curls, forearm curls and while I do get a wicked pump from hangs, the fundamental strength builder is the progressive overload. Congrats on throwing some world class speed! Awesome stuff.

[@NickKrush.DGandFit]

It’s great to see you in here HUB! The elbow and shoulder isos are done this way to allow for viscoelastic creep in the associated tendons, which allows for collagen synthesis and tissue remodeling with low risks. So, the goal there is to make the connective tissues more robust rather than to build strength in the muscle. The grip overcoming iso will have a natural progressive overload as that firing pattern becomes stronger from continued repetition (albeit hard to measure other than the eye test of the disc flexing).

[@loopghost]

@@NickKrush.DGandFit interesting, I have never heard of that before. I’ve used a few iso moves for knees (and hangs) but I’ve had more interest in the muscle building aspect, but I’ve also never studied up on the fast twitch side. I’m pretty much 200 pounds of slow twitch! I spend about 90% of my headspace on muscle building, 10% on mobility and it shows in my throwing. 0% on cardio!! Keep the results coming, and get tracking on your muscle size and strength, metrics are important!

[@loopghost]

Weird, I wrote back a couple hours ago and it seems to have disappeared. I’ve never heard of that type of response from isometric. Interesting stuff, I’ve heard of vascularity increases from heavy iso holds. Thanks for sharing your knowledge!

[@NickKrush.DGandFit]

@@loopghost no worries! KZbin has been glitchy lately with comments I’ve noticed, and you’re welcome I’m glad it was useful :)

[@OkieTradez]

appreciate the video and keep em coming.. be cool if you got into some drills one day..

[@NickKrush.DGandFit]

🤙 I will be, as I get more anecdotal data from my clients form changes I’m gonna put together some “best drills” and “best cues” type videos

[@JejuneJesuit]

Really like how accessible and data-backed these exercises are. Do you think this routine would pair well with, say, daily putting practice? I'm trying to stay ahead of elbow tendonitis and want to keep the shoulders feeling healthy! Also, if you had an affiliate link set up for the at collagen, I would probably buy some through you. *Wink nudge nudge* Thanks as always.

[@NickKrush.DGandFit]

You can definitely do that, I would recommend seeing if doing this before it fatigues your grip for the putting practice or not, can always do the workout after the putts if need be. Perhaps I'll set up an amazon associates account one of these days :) I appreciate the support nonetheless.

[@winstonsmith8082]

Great content, thank you sir.

[@NickKrush.DGandFit]

And right back at you, thank you for the support!

[@crissycodywhite5821]

great content - just subscribed!

[@NickKrush.DGandFit]

Thank you :)

[@nathanmiske231]

Is there anything I can add to this workout with the forehand throw in mind?

[@NickKrush.DGandFit]

I will have to make a video down the road once I've developed my forehand and have more personal experience, but the second two exercises in this vid will be a good starting point. You can also reverse the shoulder exercise (go into 45 degrees externally rotated position, then pull inwards against doorway (with internal rotators). Can even supinate the wrist to match the angle from forehand (palm to the sky).

[@milhoyy]

would love to see something for your knee/leg as well

[@NickKrush.DGandFit]

👍 noted!

[@tdkempton]

I've been having hip troubles with my forehand plant foot ever since I started throwing over 67 mph. Any ideas on how to strengthen it? My doctor just sent me some stretches and told me to take ibuprophen.

[@NickKrush.DGandFit]

It's hard for me to say without seeing your form, because oftentimes hip issues can be related to movement patterns that excessively stress joints. Do you think your foot may be planting excessively closed and hips are opening excessively, causing the femur head to go into extreme internal rotation in the hip joint?

[@Catfishbilllly]

Do you grip the disc as hard as you can throughout the entire run up and throw on your max distance shots? Or just through the power pocket?

[@NickKrush.DGandFit]

I try to keep it lightly squeezed with the back fingers (pinky and ring fingers) with the other fingers and thumb very relaxed. The fingers usually tighten up and hook the disc at the right time naturally.

[@Catfishbilllly]

@@NickKrush.DGandFit Alright, thanks!

[@NickKrush.DGandFit]

@@Catfishbilllly 👍 you're welcome!

[@OneFocusPhotos]

For the first exercise do we do as far open and closed wrist position as we can or just barely curled and open? These exercises were a huge blessing for me. Helped me finally get the disc nose down. Just wanna make sure I've been doing the first exercise right😅

[@NickKrush.DGandFit]

Sweet, I'm glad they helped you! You can do a smaller wrist range of motion if it's more comfortable for you. I recommend using ranges of motion that don't hurt, which will differ from person to person 👍

[@Allan_Flows]

Solid vid 👍

[@NickKrush.DGandFit]

Thank you!

[@jcrow62]

Thank you!!! What about isometrics for hip / knee /ankle?

[@NickKrush.DGandFit]

You're welcome! For knee, you can do a 30s wall sit (and progress to single leg or add weight to upper body), for ankle you can do a bent knee calf raise you hold at around 90deg ankle bend, and for hip you can do iso lunges (exercise 8 in my warmup video)

[@rainmakes]

Love the content. Are there any plans to do something similar for forehand as well?

[@NickKrush.DGandFit]

Absolutely, hoping once I've developed my forehand and have more first hand experience, I'll make one specialized for that!

[@pisteville7797]

Is there any limit how many sets /week you can you BH grip overcoming iso?

[@NickKrush.DGandFit]

I would shoot for a minimum of 2 sessions (of the 3x3x2s scheme) per week, and can go upwards of 4 sessions per week if you aren't throwing often or lifting often. Personally, I have been doing just 2 per week because it's such an intense stimulus and I feel that is the minimum effective dose to improve, and limits chance of fatigue impacting my throwing.

[@Thisnameisnottakenjk]

Is there an exercise or group of exercises you can recommend for throwing high power forehands? I started playing a couple years ago and am turning 35 soon. I haven't had any issues with pain or injuries from throwing backhands, but when I try to power up on forehands I inevitably strain or hurt my anterior delt.

[@NickKrush.DGandFit]

I will have to make a video down the road once I've developed my forehand and have more personal experience, but the second two exercises in this vid will be a good starting point. You can also reverse the shoulder exercise (go into 45 degrees externally rotated position, then pull inwards against doorway (with internal rotators) which could help with your pain. Anterior delt strains aren't super duper common with forehands (or baseball pitching) so there could also be a form thing contributing to your muscle strains.

[@disc-golf-neil]

My CNS likes this video. You mention "pouring the tea" (fellow tea drinker?! LET'S GOOO) aka ulnar deviation for nose down. Have you experimented with "turning the key" (supination) more instead for nose angle? So far with tech disc I've been able to get so much more nose down (-6 degrees with 10 launch angle and high speed) when I time it right by focusing more on supinating as I'm about to come out of the power pocket and not even worrying about "pouring the coffee". I think the briefcase carry also kind of helps set you up to turn the key harder / more dynamically since you are starting out with more pronation which is more relaxed and then you can focus on going into supination instead of tensed to try and maintain supination the whole time which likely results in not supinating enough since it's not comfortable to hold. It's confusing how both of them can result in nose down when each motion seems to tilt the disc at different places on the disc seemingly separated by 90 degrees.

[@NickKrush.DGandFit]

Thanks for watching :) I'm 100% with you on that, transitioning from a pronated to supinated position near release can make as big if not bigger of a difference for nose angle than the "tea pouring" set position. I remember the day I started doing that and I instantly gained 50ft on my drivers because I had been throwing with excessively positive nose angles until then! For a lot of people I've coached, I usually use the tea pouring set position as a pre-shot checklist item so it carries well into this drill just to make things aligned similarly in an anatomical sense, but the dynamic pronation to supination transition is something I look for too.

[@disc-golf-neil]

​@@NickKrush.DGandFit Yeah, I prefer a "set and forget" checklist for simplicity as much as possible, so I resisted working on the briefcase carry for that reason. But when I tried it, there was something odd looking / feeling about setting and locking a coffee pour while holding the disc in a briefcase position so I decided to just try not worrying about it and it started to seem unnecessary so now I'm like, hmm.. but maybe it's habit and is still happening automatically closer to release.

[@pisteville7797]

If hitpoint was 9 o’clock it would be pure pronation to supination move. If hitpoint was 12 o’clock it would be pure pouring the tea. But our hitpoint is around 10-11 so the direction where disc is going is inbetween. Thats why pouring the coffee helps but you need also to supinate.

[@NickKrush.DGandFit]

@@pisteville7797 agreed! That’s a good summary of it

[@OkieTradez]

when you throw 500ft+ are you gripping as hard as possible?

[@NickKrush.DGandFit]

I think I naturally clamp down as I reach the power pocket, but before the throw my grip feels more “firm” but not as hard as possible, to allow the wrist to stay semi loose

[@Chillydall02]

If you have proper form the disc sort of “gets heavy” in ur hands on its own when u throw. making you naturally grip it harder right before you release. Just grip it comfortably, not crazy hard but not soft either.

[@NickKrush.DGandFit]

@@Chillydall02 well said!

[@tristanwojtas7972]

Where has this been for 15 years?

[@NickKrush.DGandFit]

😂 I know right! The new research those scientists have been doing is really coming in clutch these days

[@kristofferbjernman5219]

👏🥏🤩