Tactical Athlete Q&A...

• Training Routines

• Rehabilitation

• Fat Burning

• Kettlebells

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H2H: Kettlebells Circuits

1. You recommended me to stay off the benchpress, would you recommend staying off the db bench as well? I do them, without pain, just to do something for the chest.
2. Are you still boxing actively (with your previous shoulder injury)?" - David

1. Personally, I say no to any type of benchpress movement. It hurts my shoulder, so it's out. Didn't you originally inujure your shoulder doing the incline DB press? Here's my recommedation. Either eliminate the exercise (it doesn't transfer to punching power anyway) or do a db floor press, it's safer then doing it on the bench. Partial movements are easier on the shoulder joint and has a built in spotter...the floor. Start by lying on the floor, arms by sides holding the DB handles palm up. To get the dumbells safely into position, sit up until your arms form a 90 degree angle at the elbow. Lock your arms in that position, keeping your elbows velcroed to your sides and on the floor. Lean back to the supine position, leveraging the DB's into the air. By the time your back hits the floor, you'll be in the perfect starting position. Reverse the order to return the DB's to the deck.
2. I am not actively boxing at the momement. Occasionally, I'll hit the bag or do some focus mit work, nothing serious. I originally stopped boxing because my range of motion was hindered after the surgery on my left shoulder. It took years to get the ROM back to normal. I think they might have overtightened it.

First, follow your physical therapist's instructions to the "T". Do all their exercises until they give you the clean bill of health. Once released, continue to do their exercises then:

1. Begin with a steady diet of Turkish Get Ups. If you don't know what a TGU is, please see the article I wrote, Turkish Get-up: Functional & Fun. Start with a light dumbell or kettlebell. The key is to actively keep your shoulder in it's socket. Keep the shoulder low and the lat activated. Keep the reps low 1-3, don't even think about going to muscle failure.
2. Stop throwing hooks with your bad shoulder. Eliminate it from your boxing arsenal. I dislocated my right shoulder hitting the heavy bag with a horizontal elbow (same mechanics as a right hook) and dislocated it with an over extended right cross in a fight out of the ring. I had a long conversation with Steve Baccari, boxing coach and co-author of Power Behind the Punch. He explained in detail as to the how and why the shoulder comes out of joint on left hook. It's has a lot to do with timing and distance. His advice, stick with the straigt left jab, no hooks. Email Steve if you have any questions.
3. Eliminate the bench press from your strength and conditioning routine. Follow this rule of thumb: If it hurts, don't do it.
4. Get a kettlebell. It will add strength, stability, and flexibility to your shoulder. If you don't know how to use one, hook up with a local RKC certified instructor.
5. Last but certainly not least, pray and ask God for wisdom. Wisdom to select the right exercises. Wisdom to listen to your own body. Wisdom to say no to things that aren't in your best interest.