Shoulder to Overhead Barbell Warm-Up
Video by Gaje McDaniel

There are many ways to prepare our shoulders for overhead movements as we saw in Monday’s post. Dynamic, static and banded stretching are great ways to start warming up prior to grabbing a barbell. When we choose to finally warm-up with a barbell, it’s important to implement technique as we warm up.

This is a very simple drill and is also one of my favorites. We start with three movements: strict press, push jerk and split jerk. Each time we are adding more movement to allow for all muscle groups to get their chance to warm up and prep for the movements in our training session.

The overall points of performance to note when performing this warm-up are:

  • Hands remain in full grip throughout all three movements
  • Keep the bar close
  • Strong and fast lockout overhead
  • Make every rep a quality rep

Also Check Out …

Pre-Workout Warm-Ups

Identifying Upper Cross Syndrome For Dummies (Part 1)

Treating Upper Cross Syndrome For Dummies (Part 2)

Myosin Heavy Chains and Muscle Fiber Type
Written by Invictus member Dr. Irene Tobias

In Part 1 of this post, we learned how myosin drives the molecular processes of muscle contraction. Now to expand on that knowledge to understand the differences between fast and slow twitch muscle fibers at the molecular level!

What are myosin heavy chains?

The myosin protein complex which forms the molecular motor that drives muscle contraction is composed of four component proteins: two heavy chains and two light chains, twisted around each other.

Do Not Skip Your Shoulder Warm-Up! Do THIS Instead
Written by Michele Vieux

It’s really easy to skip a warm-up on a because it’s “just shoulder press” and “we are starting light”. However I highly recommend that you DO warm-up by spending your time doing simple mobility and activation drills for the thoracic, shoulders and scaps to better prepare your body for this feat of brute strength.

Here’s a 10-minute warm-up you can do that only requires a roller or lacrosse ball:

  1. 3-4 Minutes of foam rolling the lats and thoracic.

Become a Victor Not a Victim
Written By Bryce Smith

Winners win, and losers lose. Winning needs to become a culture in your life. Losers make unnecessary excuses and love to play the blame game as to why they aren’t where they want to be in their life. Wake up and decide that you are going to grind and not allow others to control your destiny.

Control the controllable.

Do not blame others, do not blame circumstances. Instead, make a vow to yourself to learn from the situation and improve.

Tips for Perfecting the Tall Jerk
Written by Gaje McDaniel

At the end of the day, strength plays a major role in Olympic weightlifting, but without technique, strength can only take you so far. Many athletes overlook the technique aspect and sometimes become too lazy to take the time out of their training session to work on it. The tall jerk drill is very quick and simple, allowing us to practice footwork while still performing the necessary overhead lockout and punch.

This drill simplifies the movement of the split jerk and helps an athlete focus on simple points of performance:

  • Fast Feet
  • Fast Hands
  • Vertical Chest
  • Strong Landing Position (NOT SOFT)

If you’re an athlete struggling with the concept of punching yourself down and under the barbell,