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The Macebell or Gada is a classical training tool dating back centuries.  Its original use was in the wrestling for fighting cultures of ancient Persia and India.  My first experience using one was about 8 years ago when I attempted to incorporate it for shoulder development and conditioning. As a competitive powerlifter I quickly abandoned its use finding that combined with my powerlifting training it aggravated my wrist, elbows, and shoulders.However 2 years ago I decided to make another run at using the macebell again.  I had been making tremendous gains in shoulder health and mobility with my progression into Dynamic Neuromuscular Stabilization (DNS) and some associated kettlebell work.  I decided to try the swing again but focus on some refinement in the movement based on the DNS methodologies.  The goal was to simply realize some training efficiency as the swing was a very active warmup.  If I could accomplish my rehab, prehab, and warmup all at the same time I would have more time to focus on my actual training.With the new approach to the swing my shoulder pain that I had been experiencing daily for the last 8 years disappeared after the first 30 days.  This is pain that had kept me from sleeping, interfered with my training, and I was only able to manage in the short term with mobilizing and re-seating drills.  Gone!  I couldn’t believe the change.  Being surrounded by powerlifters and strongman I found several other test subjects similar to myself and quickly found that the same thing happened. That was when I decided to develop the tool into what we now are marketing to others as the ShouldeRök™.  For further details on the value of the ShouldeRök™ and its impact on eliminating issues caused by open chain barbell movements today done with an...

Last week I took a trip to visit my friend Mark Bell at his new facility.  We had a great time shooting interviews, podcast, and some great instructional pieces I did with some of his athletes.  I'm looking forward to these pieces coming available on the public domain for you to see in the coming weeks.On the last day before catching a flight out of town we decided to do a quick Q&A from the social media following and posted up request to questions just before the final workout of the visit.  Unfortunately there were so many questions that came in we were barely able to get to a fraction of them, but hope that you enjoy the ones we were able to get to.Additionally here is the workout video for last week which covers the time at SuperTraining.https://www.youtube.com/watch?v=aCosKMJ6Sa0...

This weekend I had the opportunity to spend a couple full days working with Ed Coan.  We had a great deal of success in working through some issues he has and establishing a path forward.  During the time we also had a lot of back and forth knowledge sharing.It was a tremendous honor for me to host Ed for the weekend at EPC in Portland and to have his trust for seeking me out.  At the end of the period we filmed an incredible interview covering a number of great topics that I think are worth the watch. Make sure to check out the ShouldeRök™ Ed mentioned and subscribe to our newsletter for weekly insights....

In December of 2012 I tore my right adductor in a meet.  I had actually had some minor tearing early in the year and had been managing it to keep training but with a 782 competition squat it let go on me.https://www.youtube.com/watch?v=YoEJMEFJAYI After rehabbing the area I determined a need to reduce my injury risk.  With squatting wide and pulling sumo it simply puts a lot of strain on this area that is sometimes slow to recover.  It is also a faily common injury point with lifters.One of the ways I have reduced this risk is with ensuring proper recruitment patterns are firing before this heavy eccentric load.  This is done with a specific warmup routine and test-retest methodology before jumping under squats.  I reviewed this warmup routine on Breaking Muscle.That write up only covered that specific warmup and also skipped the hip-airplane that I often employ as part of it.In this video piece I go into depth on the hip-aiprlane that is used before I squat and pull but also passive compression and some targeted volume work.  The passive compression can make an instantaneous improvement if you have some issues in this area and also seems to improve recovery as well as reduce injury risk.  I employ passive compression in training on pretty much every heavy set for this reason.  A hammy band or a compression band work great.  In addition to the passive compression it’s great to work in some volume work to stimulate flushing of this low blood flow area.  An example of this is provided in the video as well.This is not the be all and end all of groin health, but just the methods I have employed with success.   It has allowed me to successfully move from that failed squat at the beginning to the standing...

Last weekend I took a trip to Las Vegas and worked with my friend Stan Efferding (Worlds Strongest Bodybuilder) and also Eric Spoto (worlds strongest raw bench presser).  I have been working with Eric Spoto on his rotator cuff surgery rehab plan over the last several months.  Eric has been working with his physical therapist on his rehab plan while I was guiding him on his training in the gym and other recuperative movements that fell within those parameters.   With Eric's progress he had reached a point that we could begin incorporating the ShouldeRok to deal with some of the root issues that could have led to his surgery to begin with.  It was time to build the platform for ongoing strength and shoulder health for his continued dominance in the bench press, prompting this trip.Upon learning that I was coming down I received a text from Stan asking if I could help him dial in some changes to his deadlift.  At least the text was sent to my phone, but I was confused as he was referencing the "mad scientist" for assistance.  Upon arriving at the Iron House gym Stan cleared up that he was indeed talking about me, as you will see in the following video.  Upon reflection the nickname is fitting given my tendency to tinker with and improve everything including my machining, 4 wheeling rigs, gym devices, and human movement.Don't worry the actual coaching videos will follow in coming weeks: "The Mad Scientist of Powerlifting"? Stan Efferding w/Chris Duffin...