Efficient shoulder care

Updated: Feb 21, 2020


I was just interviewed by exercise.com for their website, it should be out in the next week or so.

One of the questions I was asked was to sum up the training philosophy in one word.

One word.

It took some thinking to come up with a one word answer to what is a huge question.

The word I came up with was "efficiency"

I'm always looking for how to get the biggest return from our efforts, especially when it comes to the really dull stuff, you know, the rehab work or the warm up stuff.

Over the years I've looked at shoulder care programs that seem to run into dozens of exercises.

Programs that take 20 to 30 minutes to complete, before you can get into the meat of the training.

And that just doesn't strike me as efficient.

What is efficient for the shoulder complex is this Indian Club drill:



This takes you through:

  • internal and external rotation of the shoulder

  • Flexion and extension of the thoracic spine

  • Upward and downward rotation of the scapula

  • Scapula protraction and retraction


.For those of you not familiar with the scapula or the terminology, this is a really cool little video that'll "decode" the fancy terms used above:


That's a lot from a single, simple drill.