{"id":5015,"date":"2016-09-21T11:54:25","date_gmt":"2016-09-21T15:54:25","guid":{"rendered":"https:\/\/tambulimedia.com\/?p=5015"},"modified":"2023-07-24T14:56:59","modified_gmt":"2023-07-24T18:56:59","slug":"boulder-shoulders-awesome-striking-power","status":"publish","type":"post","link":"https:\/\/tambulimedia.com\/boulder-shoulders-awesome-striking-power\/","title":{"rendered":"Boulder Shoulders for Awesome Striking Power"},"content":{"rendered":"

By Coach Kevin Kearns<\/p>\n

Almost everyone who has watched the UFC and other fights will remark how well defined the upper bodies of the fighters are. The shoulder girdle (the muscles that comprise the shoulder completely) are a complex structure and require some clear thought when developing a training regime for these fighters. Since the shoulder is used over and over again for anything from throwing punches to sprawls, it should be given extra careful consideration when designing a training program. This program must also take into account the potential for rehab work at the same time.<\/span><\/p>\n

Traditional methods for strengthening this area may not always, and, probably should not be applied to fighters who perform in this arena. Most fans would believe that these fighters\u2019 shoulders were built using a \u201cbodybuilding\u201d approach instead of a functional strength approach. The use of dumbbells for pressing motions, abduction, adduction, and retraction are great for some settings, but, in my training experience, an out-of-the-box approach is especially effective for Mixed Martial Arts (MMA) fighters.<\/span><\/p>\n

\"Boulder<\/a>\"Boulder<\/a>There is no question about it: Without a strong striking game, you are not going to last in the MMA arena. We have seen the tide of fights changed with one well placed strike. Whether it is an elbow or a punch, timing, strength, and endurance are major factors. To develop strong strikes, there are a variety of ways to accomplish this goal. At \u201cBurn with Kearns,\u201d we use a lot of \u201coff-the-shelf\u201d items to accomplish this. For an item to be considered \u201coff-the-self,\u201d it has to be affordable, adaptable, and functional.<\/span><\/p>\n

One of my favorite items, which can be used easily by anyone, are small sledge hammers that weigh anywhere from two through six pounds. The amount of work one can do in multiple, dimensional angles is truly amazing and limitless. A person can develop grip strength and endurance in all the muscles also used for striking. For the MMA and grappling game, they are one of my \u201cgo to\u201d tools for fight prep. When performing a sledgehammer workout, there will not be a muscle you do not feel in your entire striking mechanics.<\/span><\/p>\n

Let\u2019s address the other challenge: shoulder rehab. It is commonly known that in any sport, the more you train, the more likely you are to have potential for injuries. Especially, when there is a high degree of contact involved. I can think of no other sport, than the MMA, that the potential for injury is always there.Considering the ranges of motion and intensity at which many of our fighters at \u201cTeam Sityodtong\u201d train, it is truly amazing that these fighters\u2019 bodies don\u2019t break down more often. When you think how many hours are put in on the mat between boxing, Muay Thai, grappling, Brazilian Jiu-Jitsu and then conditioning, it\u2019s no wonder people want to be as \u201cFit as Fighters.\u201d These martial artists are truly some of the best-conditioned athletes in the world. On false prosecution of personal injuries people usually contact\u00a0defense lawyers in Jonesboro<\/a> to prove their innocence. But I think when it comes to MMA, It is the duty of me to be cautious in not causing any grievous injuries.<\/span><\/p>\n

\"dscf4299\"<\/a><\/p>\n

When UFC veteran Spencer Fisher came in for six-week of fight camp, he had a slight bicep tendon tear that had the potential to be problematic. Our job was to get him into the best shape possible over the next six weeks. His shoulder injury concerned me as we entered the phase of \u201cgas in the tank,\u201d which is conditioning that involves more sports specific training. Kru Dellagrotte trusted me to get him ready on the conditioning side while rehabbing his shoulder. We opted to go with the sledge hammers again to help rehab UFC vet Spencer Fisher\u2019s shoulder.<\/span><\/p>\n

Here are some of the sledge hammer exercises we used to rehab Fisher\u2019s shoulder, and also increase his shoulder strength at the same time:<\/span><\/p>\n

    \n
  1. \n

    Side-to-side swings: Let the sledge hammers do the work as you swing them from side to side just at shoulder height.<\/span><\/p><\/blockquote>\n<\/li>\n

  2. \n

    Roof block: Hold one sledge hammer in front as you rotate the other one around your head.<\/span><\/p><\/blockquote>\n<\/li>\n

  3. \n

    Iron T\u2019s: Stretch the sledge hammers behind your head and then straighten them out in a \u201cT\u201d fashion.<\/span><\/p><\/blockquote>\n<\/li>\n

  4. \n

    Ground and pound: Sit in a stance and imagine pummeling an opponent with the sledge hammer.<\/span><\/p><\/blockquote>\n<\/li>\n<\/ol>\n

    Try these four great sledge hammer exercises the next time you want to work those shoulders<\/span>.\u00a0<\/span>This is a great way to start your power training with sledgehammers. <\/span><\/p>\n

    ____________________________<\/p>\n

    I partnered with Tambuli Media\u00a0to bring you a series of Sledgehammer Workout<\/strong><\/a> digital Videos, that develop full body: strength, power, stability, and range of motion. CLICK HERE TO LEARN MORE<\/strong><\/a>.\u00a0<\/span><\/p>\n

    \"Sledgehammer<\/a><\/p>\n

    Sledgehammer Workout 1<\/span><\/strong> contains 5 unique exercises: 1) Swing Squat, 2)\u00a0Iron-T with Lunge, 3) Push-ups with Hammer Raises, \u00a04) Head Circles with Stepping, and 5) Cut-up Cut-downs!<\/span><\/p>\n

    Sledgehammer Workout 2<\/span><\/strong> contains 6\u00a0awesome exercises: 1) One-legged Hammer Squat, 2) One-legged Resistance Row, 3) Hammer Walkout, 4) Slide and Swing, 5) One-legged Hammer Rainbow, and 6) Horse Stance with Grip Drops!<\/span><\/p>\n

    Sledgehammer Workout 3<\/span><\/strong> contains 4 dynamic exercises: 1) Jackknife Hammer Circles, 2) Iron-T Cross Body, \u00a03) Hammer and the Nail, and 4) Jackknife Hammer Halo!\u00a0<\/span><\/p>\n

    Get Started on Your\u00a0Sledgehammer Workout Today!<\/strong><\/a><\/span><\/h3>\n","protected":false},"excerpt":{"rendered":"

    By Coach Kevin Kearns Almost everyone who has watched the UFC and other fights will remark how well defined the upper bodies of the fighters are.…<\/p>\n","protected":false},"author":1,"featured_media":5020,"comment_status":"open","ping_status":"open","sticky":false,"template":"template-page-builder.php","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"footnotes":"","_jetpack_memberships_contains_paid_content":false,"jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false}}},"categories":[320279139,320279150,320279297],"tags":[320279417,320279189,320279421,320279045,320279418,320279316,320279420,320279423,320279352,320279419,320279422],"jetpack_publicize_connections":[],"yoast_head":"\nBoulder Shoulders for Awesome Striking Power - 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