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Burn with Kearns: Combat-ready shoulders – Kevin Kearns
by Kevin Kearns, contributing writer on exercise and fitness
Combat-ready Shoulders
Anyone who has watched the UFC and other fights will almost always remark on how well defined the upper bodies are of the fighters. The shoulder girdle (the muscles that comprise the shoulder completely) are a complex structure and require some clear thought when working with fighters. Since the shoulder is used over and over again for anything from throwing punches to sprawls, it should be given careful consideration when designing a program. This program must also take into consideration the potential for rehab work at the same time. Traditional methods for strengthening this area may not always and probably should not be applied in this arena. The common fan may believe that those shoulders were built by using more of a “bodybuilding” approach than a functional strength approach. The use of dumbbells for pressing motions, abduction, adduction, and retraction are great in some settings but in my experience, we need to think out of the box more so, especially for MMA fighters.
There is no question that without a strong striking game, you are not going to last in the MMA game. 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 is a variety of ways to accomplish this. At Burn with Kearns, we use a lot of “off the shelf” items to accomplish this. For an item to be consider “off the shelf”, it has to be affordable, adaptable, and functional.
One of my favorite items that anybody can find, and implement are small sledgehammers. Purchase them in weights; anywhere from 2-6lbs. The amount of work that can be done in multiple dimensional angles is truly amazing and limitless. They can develop grip strength, and endurance in all the muscles used for striking. For the MMA and grappling game, they are one of my go-to tools for fight prep. When performing this workout there will not be a muscle you do not feel in your entire striking mechanics.
Whether you are a fighter or not, shoulder strength and flexibility are extremely important as we grow older. The shoulder is not just for pressing overhead motions or lateral raises. It’s a very fluid structure that all our ancestors used to be stick and sword fighters. Legit! The average sword for gladiators was 5 lbs. for knights, and the board sword was 12-15 lbs.! You not only need strength but flexibility, endurance, and grip to swing a weapon like that in combat.
Let’s address the other challenge, shoulder rehab. It is commonplace in any sport that 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, like MMA, that the potential for injury is always there. The ranges of motion and the training intensity with which many of our fighters at “Team Sityodtong” it is truly amazing that their bodies don’t break down more often. When you think about how many hours are put in on the mat, between, boxing, Muay Thai, grappling, BJJ and then conditioning, it’s no wonder why people want to be “Fit as Fighters”. They are truly some of the best-conditioned athletes in the world.
When UFC veteran Spencer Fisher came in for six-week fight camp, he had a slight bicep tendon tear that could be problematic. Our job was to get in the best shape possible over the next six weeks. This shoulder injury did concern me as we were going into the phase of “gas in the tank” (more sports specific training). Kru Dellagrotte trusted me to get him ready on the conditioning side while rehabbing his shoulder. We opted to use the sledgehammers again to help rehab UFC Vet Spencer Fisher’s shoulder.
Here are some of our common exercises we use not only for strength of the shoulders but rehab as well.
- Side to side swings. Let the hammers do the work as you swing them from side to side just to shoulder height.
- Roof block. Hold one hammer in front as you rotate the other one around your head.
- Iron T’s. Stretch the hammers behind your head and then straighten out in a “T” fashion.
- Ground and pound. Sit in a stance and imagine pummeling an opponent.
Try these out the next time you want to work those shoulders. Best Coach Kearns
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Coach Kearns – BurnWithKearns.com – Direct: 508 404 8503
Both of Coach Kearns’ books may be purchased on www.Amazon.com. For more information about Coach Kevin Kearns, including scheduling speaking engagements and classes (both online and in person), please contact him at 508-404-8503 or [email protected].
Author of “There’s Light In The Tunnel” How to Survive and Thrive with Depression – “Always Picked Last“ A guide to navigating bullies on Amazon and Audible
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Coach Kevin Kearns has been coaching in the world of fitness, nutrition, and tactical self defense for over 3 decades. As the former conditioning coach to 15 UFC Pro Fighters, and ranked in the Top 5 in the UFC , he is no stranger to the the importance of proper nutrition and proper mindset programming. He has long advocated to all his clients – athletes or the general population – about the importance of programming mind, body and spirit.
Coach Kevin Kearns BS FMS CPT – Former conditioning coach to 15 UFC Pros Ranked in Top 5 by the UFC Personal Fitness Coach, Author, Columnist, Motivational Speaker, Corporate Wellness Consultant, Youth Wellness Program Provider, Certification Specialist, Personal Self Defense, and Law Enforcement Defensive Tactics Specialist Www.BurnWithKearns.com.