DST Exercise of the Week: Shoulder Combo

  • By Dynamic Sports Training
  • 24 Oct, 2017

Dennis Koenck, Performance Specialist 

The function of the rotator cuff is to stabilize the head of the humerus in the socket of the shoulder blade. Rotator cuff and shoulder stability exercises are not only effective in reducing shoulder pain, they also strengthen the tendons and improve shoulder function, which can help minimize the causes of shoulder pain in the long term.


Standing V:
  • Stand Tall, “Big Chest” 
  • Supinate the hands 
  • Keep the arms locked out 
  • Lift the arms above the shoulders 
  • Slowly bring them down

T-Shrug:

  • Laterally raise the arms, keeping the palms facing the ground 
  • Once the palms are level with the shoulders, shrug your shoulders slowly 
  • After the shrug, take your arms back down to your side

Bent-T:

  • Keeping the spine neutral 
  • Hinge at the hips 
  • Supinate the hands 
  • Retract the scaps and pause 
  • Control the arms coming back down

Scarecrow:

  • Keep the spine neutral 
  • Hinge at the hips 
  • With the elbows bent at 90 degrees, retract the scaps 
  • Externally rotate at the shoulder 
  • Reverse the motion with control by internally rotating, returning to the starting position
Watch more on our YouTube Channel .

Dynamic Sports Training Blog

By Dynamic Sports Training 20 Nov, 2017

Everything athletes do - from training, to sleeping, to what they are putting in their body - are all small, important pieces to a much bigger puzzle. One vital piece is nutrition and with this month's Trigger Focus being Nutrient Density, I figured I'd address an important question: "Are all calories created equally?" The simple answer is, of course, no. To explain why, I did a comparison case study on what 3,000 calories looks like: healthy, nutrient-dense foods vs. a beloved fast food chain that starts with a 'W' and ends with 'hataburger.' 


Don’t talk to me about recovery when you're living out of a fast food window .”  


I can still hear my collegiate strength coach telling me this as though it was yesterday. He was right, my nutrition habits were trash; I was so used to eating whatever I wanted because I was young, so I thought my body could handle it.  I can probably count on one hand how many of us even knew the term ‘nutrient density’ let alone what it meant. So today we are going to EQUIP you with this knowledge.  


Simply stated, nutrient density means how many nutrients you get from a food, given the number of calories it contains. A.K.A getting the “biggest bang for your buck”. Why is nutrient density so helpful? Because it gives you concentrated amounts of valuable nutrients such as vitamins, minerals, fiber, essential fatty acids, and phytonutrients , to name a few. Adequate consumption of foods high in vitamins, minerals, and phytochemicals is essential for a healthy immune system and for empowering your body’s detoxification and cellular repair mechanisms. This helps protect you from cancer and other diseases. Nutrient-dense foods also provide necessary micronutrients - which are highly overlooked - that are important co-factors in reactions that produce growth, repair tissues, and increase oxygen transport. Being deficient in this will negatively affect performance and could keep you from reaching your athletic potential.


Now let me show you the difference. 3,000 calories at Whataburger looks something like this:

By Dynamic Sports Training 16 Nov, 2017
Jordan is our Off-Site Trainer at DST. He has a CPT certification through ACSM. Prior to working at DST, Jordan played basketball at the collegiate level and coached at the high school level. He received a Bachelor's of Science degree in Kinesiology from Mississippi College. Since joining DST, Jordan has become an expert at prepubescent development and become proficient in training athletes of all ages and all levels. His knowledge and experience continually prepare our athletes for the next level.
By Dynamic Sports Training 14 Nov, 2017
Welcome Back! In Part 1 of the Snatch Series we covered the snatch grip . This week, we will get into the exercise in more detail.  There are 4 parts to the full snatch exercise.  

  1. The Initial Pull
  2. The Transition Scoop 
  3. The Second Pull 
  4. The Catch  

Today, we are covering the initial pull .  The most common mistake we see when we begin to snatch is what I call "floating bar syndrome." We are going to assume that you have a good snatch set-up.  The barbell begins approximately over the balls of the feet, the arms vertical when viewed from the side (which means the leading edges of the shoulders will be slightly in front of the bar), lats locked down, knuckles down, head and eyes neutral, and hips are in good position. ( Hip position will be different for everyone because everyone has different length of levers .)

As you can see, I could write a whole blog on the set-up itself - but that's not why we are here. So your set-up is freaking solid but you have floating bar syndrome.  What I mean by that is that when you start your pull, the bar gets out from your body -  it's not in tight.  You tend to move the barbell around the knees rather than the knees around the barbell. When we do this, not only are you wasting precious energy, but you are being extremely inefficient in the lift.  One of the basic concepts of weightlifting: once the bar breaks from the floor, the body and the bar must act as one unit. This unit, or lifter/barbell system, functions optimally when the bar is close to the body.
By Dynamic Sports Training 10 Nov, 2017

People typically dedicate themselves to a goal or purpose they feel adds meaning to their lives. How dedicated are you to your daily schedule? Your family? Sports? It all depends on what is most important to you. What is going to help you be the best version of yourself in everyday life? What is your ‘why’ ?

Sports have always been a very big part of my life. In high school, my passion for baseball grew and I realized I wanted to be around the game every day. I started to love the game more than anything because it had taught me more life lessons than I ever could have imagined. Over the years, I’ve noticed people who don’t have motivation typically find themselves in dark holes and tend to have a hard time getting out. They have not found anything they can dedicate their lives to. They haven’t found their ‘why’.

Being an athlete is a privilege. Not everyone is fortunate enough to have the skill or money necessary to play sports. I believe it’s important to be dedicated to any sport you’re fortunate enough to play. When athletes come to DST, they aren’t just working out. They are striving to make themselves a little bit better every day . Our goal is to help every athlete who walks through the door - whether they are a professional, high school, or youth athlete - leave knowing they have improved in some way.

If sports have taught me anything, it’s that you have to be willing to work your tail off because there is someone out there who is working just as hard (if not harder) to achieve the same goals. That’s why our team is dedicated to helping each athlete maximize their potential to achieve - or even surpass - their goals. Without that dedication to our athletes, we’d just be another gym.

Find your ‘why’ and use it as fuel to get where you want to go. There aren’t any success stories about athletes who gave a 50% effort and made it to the top. Those stories are reserved for those who have dedicated their lives to living out their dreams. Whatever your dream may be, you’ll need a healthy dose of dedication to help you get there. Do what you love and you’ll never work a day in your life.

By Dynamic Sports Training 09 Nov, 2017
Dennis grew up in Houston and graduated from Bellaire High School in 2010. He played baseball at Jarvis Christian where he was a team captain and received a Gold Glove award. He graduated with a Bachelors in Kinesiology and made the Deans/President Lists academically. Dennis loves training because it shows how much passion he has for making people around him better in all aspects - whether it's finishing a rep, or in life itself.

"He's my dawg." - Garrett Kelly

"Dennis used to always say cool beans, so I would say, 'Nah, warm beans.'" - Josh Graber
By Dynamic Sports Training 07 Nov, 2017
Over the next 4 weeks, we will be talking about the Snatch.  The Snatch is a highly technical movement that requires patience, power, and consistency.  The lift can be affected by even the slightest of errors in the set-up, pull, transition, or catch.  Let's start at the beginning:

Your GRIP
This is often over-looked.  We tend to want to grab the barbell and go, but if your grip is not in the proper position for you (width, style) then everything is thrown off.  The pull, the timing, and the catch can be thrown off if your grip is off. So let's cover the two aspects of your grip:

Style : What do I mean by style? Here, we are talking about the Hook Grip or Full Grip.  There are benefits to both styles. You will see olympic lifters (advanced) use a Hook Grip.  The benefit of the Hook Grip is that it provides a stronger grip; It allows us to move more load effectively. If you plan on snatching heavy, you better get used to this grip. Put simply, the Hook Grip is where athletes tuck their thumb over and wrap the remaining fingers over that thumb, seen in the picture below. The down side of the Hook Grip is pain. I say just, "suck it up."  The second grip is the Full Grip, which is typically how you see people naturally grab the bar.  The main benefit is that there's generally no pain. The down-side is that, well, it’s a crappy grip.  So again, if you want to snatch heavy, go with a Hook Grip.
By Dynamic Sports Training 03 Nov, 2017
Dedicated

Dedication (noun): A devoting or setting aside for a particular purpose; self-sacrificing loyalty.

To be dedicated to something means to commit yourself to and for that purpose. It is an act of binding yourself to a course or action -- Find your WHY

Ryan Henry will be writing more about Dedicated later this month. Keep an eye out for it on our blog on Friday, November 10th!

Nutrient Density

Nutrient Density is essentially getting the most nutrients for the fewest amount of calories. You want to aim to get the biggest "bang for your buck," if you will. Nutrient dense foods give you concentrated amounts of valuable nutrients such as vitamins, minerals, fiber, etc.

Garrett Kelly will be writing more about Nutrient Density later this month. Keep an eye out for it on our blog on Friday, November 17th!

Dynamic Correspondence

Another way to describe Dynamic Correspondence is the Transfer Effect - how to transfer what an athlete is doing in training to their sport performance. One way we implement Dynamic Correspondence is being intentional with our programming specificity. The younger our athletes, the less sport-specific we will be. We want to make sure our athletes have the basics down before progressing. As our athletes' training ages increase, our specificity will begin to increase as well. 

Dennis Koenck will be writing more about Dynamic Correspondence later this month. Keep an eye out for it on our blog on Friday, November 30th!
By Dynamic Sports Training 02 Nov, 2017
Josh began working with Dynamic Sports Training as an intern at DST West location at Houston Christian High School for the Fall 2017 semester. Josh assists Performance Specialist Garrett Kelly run the minor league baseball group in the mornings and trains kids during DST after school group. 

"Josh has grown a lot. He's done really well with coming out of his shell and connecting with the kids. The kids absolutely love him and always ask where he is. And he has a great beard." - Garrett Kelly, Performance Specialist

"Whenever I tell a joke Josh is always there to hear it and laugh. He's a great audience." - David, Fall 2017 Intern
By Dynamic Sports Training 31 Oct, 2017

Proper scapular and rotator cuff stability can help guard against injuries while also provide a strong foundation to build a strengthened press or pull. Good balance and proper activation of the scapular muscles will result in proper scapular motion during vertical or horizontal movements. Scapular mechanics enable the rotator cuff muscles to contract close to their ideal length so they can effectively stabilize the glenohumeral joint with maximal force. 

This exercise is working to gain optimal scapular upward rotation. It can be used as an axillary exercise or as part of a post-throwing arm recovery routine. The bottoms-up kettle bell carry teaches the athlete to relax the latissimus dorsi (lats), while firing up the rotator cuff and scapular stabilizers with movement in the frontal and saggital planes.


Cues:

  1. Hold a kettle bell through the handle in one hand, curl the kettle bell up, and flex the elbow and shoulder at roughly 90 degrees
  2. Keep the core tight while maintaining stability with the kettle bell in a bottom up position (KB will be upside down)
  3. Slowly walk straight for about 20-25 yards, walk back, then switch hands at the start and repeat with opposite arm
  4. Squeeze the handle (hard)


This exercise is beneficial to any athlete whose sport is specifically overhead dominant.

By Dynamic Sports Training 30 Oct, 2017

What do you think of when you think of stress? Paying the monthly bills, final exams coming up, getting that job you wanted? These are all forms of stress that can have a profound impact on our lives.


The human body does not know the difference between physical, mental, or emotional stress . All the body wants is homeostasis and that is the sole focus of the responses your body experiences.


When you're stressing out because you're on a crowded highway and late for work, your body is being flooded with different hormones like adrenaline and cortisol . While this response is not abnormal, it is not ideal to be in this state for a long time, as heart rate and blood pressure will increase while immune function will decrease. Overall health will plummet if too much time is spent in this state, so this kind of stress is not optimal for our health.


Is all stress created equal? Well, kind of. The human body does not care if you are stressed about an upcoming test or because you performed physical work. The response will be the same: get back to homeostasis .

More Posts
Share by: