Shoulder pain is something that has hindered my training on and off for the last decade.
During my college and pro sports career (I played college football and had a ‘cup of coffee’ in the NFL), I had MANY injuries. I also lifted really heavy weights for more than a decade. This is when it all started.
Shortly after my sports career ended, I lost a bunch of weight (I played offensive line and was around 300 pounds when I was playing … now I hover between about 244 and 246) and got into kettlebell training. And for a while, my shoulder pain kind of just went away …
And then, during training for my first RKC certification about five and a half years ago, my shoulder started to bother me again. One of the RKC testing requirements, as you may know, is 100 snatches with a 24k ‘bell in five minutes … so I did a LOT of KB snatching in preparation … and I did great at the cert weekend … but my shoulder was hating me afterwards.
Now, any time I do a lot of snatches, pressing, or any kind of repeated overhead work – my shoulder KILLS me … and to be honest, it sucks!
If you suffer from shoulder pain like I do, I’m betting that you’re looking for any solution you can find.
My friends Rick Kaselj and Mike Westerdal have a program called Fix My Shoulder Pain. I have used it, and enjoyed the benefits of it. The shoulder issues I was having are MUCH better. And it’s due to some simple tips. I want to share my favorite one with you here today …
** Rick and Mike’s Fix My Shoulder Pain System is on a 50% sale for the next couple of days, btw – click here to check it out
So … the quick fix to your kettlebell shoulder pain is (and this tip is straight from Rick) …
Warm Up The Muscles & Not Just The Joint
When it comes to warming up prior to a kettlebell workout, most people are not doing anything to prevent a shoulder injury – which we’ve learned is the most commonly hurt body part. You’ll see guys that are doing arm circles and arm crosses before their workout which is fine, but this does not hinder an injury. The circles and crosses help lubricate the joint but does nothing to prime up the actual muscles in the shoulder – which is what you need to do.
Quick Fix: During your warm up add resistance to wake up the muscles of the shoulder, rotator cuff and shoulder blade so they are ready to protect and prevent a shoulder injury. There are several exercises you can pick from but my favorite is the elbows back full range of motion bodyweight push-up with feet elevated on something.
Click here and scroll down a bit to see a demo of what I’m talking about:
Now – this is obviously just one quick tip, and not a complete solution – but it is a great start. Try it before your next KB workout and let me know what you think.
(Also – Rick and Mike’s Fix My Shoulder Pain System is on a 50% sale for the next couple of days, btw – click here to check it out)
Thanks for reading, and talk soon –
Forest Vance
Level 2 Certified Russian Kettlebell Instructor