The Rotation of the Shoulder

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Jeff: This replaces the upright roa and probly does a number of other important things as well. The only weapons we have for external rotation are those little rotate cuff muscles, and three of them, actually, three of the four. And the job is to sort of actively and consciously train them through really the boring exercises,. Like you've seen them with the band. We'll put a link to a short clip of what this looks like, but basicy what jeff is doing. And tell me if i'm describing this incorrectly or correctly. It's just of one function, the shoulder, external rotation on the shoulder, and you need to do it. But again, why?

My guest this episode is Jeff Cavaliere, MSPT CSCS, a world-class physical therapist and Certified Strength & Conditioning Specialist. Jeff has coached athletes ranging from novice to professional and has taught science-based physical training protocols to tens of millions of everyday people via his enormously clear and actionable online programs. Jeff is a true expert on proper resistance and cardiovascular training, injury prevention and rehabilitation and has extensive knowledge on proper form, posture, nutrition and supplementation. We discuss how to best design and optimize a physical training program to achieve your specific goals. We also discuss how to build and leverage mental focus during workouts, when and how to stretch, pain management and enhancing workout recovery and sleep, and how to personalize your training and nutrition program over time. Jeff’s knowledge and science-based approach ought to benefit everyone in reaching their desired fitness, aesthetic and overall health goals.

For the full show notes, visit hubermanlab.com.

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Timestamps

(00:00:00) Jeff Cavaliere, Physical Training

(00:04:33) Sponsors: AG1, LMNT

(00:08:38) Tool: A Fitness Plan for General Health

(00:13:27) Tool: Optimizing Body Part Training Splits

(00:20:12) Two-a-Day Training

(00:22:33) Cardiovascular Conditioning, High-Intensity Interval Training (HIIT) & Skills

(00:28:24) Tool: Mind-Muscle Connection, The Cavaliere Cramp Contraction Test

(00:35:05) “Muscularity” & Resting Tone

(00:41:31) Tool: Muscle Recovery & Soreness, Grip Strength

(00:50:39) Sleep & Sleep Position

(00:57:24) Active (Dynamic) vs. Passive Stretching, Timing & Healing Muscle

(01:07:23) Tool: Jumping Rope

(01:12:56) Internal & External Rotation, Upright Row vs. High Pull

(01:24:27) Back Pain Relief & Medial Glutes, Body Pain & Origins

(01:37:39) Tool: Properly Holding Weights & Deepening Grip

(01:43:54) Tool: Physical Recovery, Heat & Cold Exposure

(01:47:19) Tool: Record Keeping for Training Performance & Rest Time

(01:51:47) Nutrition Principles & Consistency, Processed Foods & Sugar

(02:00:15) Tool: “Plate Eating”: Protein, Fibrous & Starchy Carbohydrates

(02:11:25) Training in Men vs. Women, Training for Kids & Adolescents

(02:18:05) Tool: Pre- and Post-Training Nutrition

(02:26:30) Intensity & Training Consistency

(02:29:53) AthleanX, Jesse Laico & Fitness Journeys

(02:38:27) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

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