5 Joint Stability Exercises: Develop Power & Prevent Injuries

Рет қаралды 84,829

Күн бұрын

Fighters put a tremendous amount of stress on their joints when training and fighting, which is why it's imperative that they re-enforce their joints with specific exercises. UFC Coach, Adam Lerner, shares 5 prehab exercises to strengthen your shoulders, wrists, knees, and ankles, to not only prevent injury, but to also increase the impact of your strikes.
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Пікірлер: 163

@lMobiuscidl 4 жыл бұрын

0:59 Single Leg Stability Squat 3:11 High Elbow Row to External Rotation 4:33 Woodchop 5:49 Scap Pull-Up (Propioception) 7:04 Wall Walk

@MultiKwolf 5 жыл бұрын

Ur the only MMA channel who gives us High Quality Knowledge about this. Thanks SHANE!!!

@El_Mortificador 5 жыл бұрын

起床う圭敏 What about Kwonkicker.

@nikhilgravemma345 5 жыл бұрын

Kwonkicker does not have *grappling* In MMA,depending on just striking can leads you to neck crank.

@nikhilgravemma345 5 жыл бұрын

Japanese bro,you should also check *MindSmash* channel,they also give a great fight IQ

@cumshotoftheweek 5 жыл бұрын

起床う圭敏 check out Phil Daru

@fitnessmmaplaylists3548 5 жыл бұрын

Bazooka Joe, Muay thay guy, MMA shredded, Kenshin Lawrence, Paul Banasiak ...

@jasperfarnham3105 5 жыл бұрын

As a boxer I swear by exercise #2! I used it to heal a shoulder impingement, which impacted on my hooks. After just a month of doing the exercise, at the end of my training with a resistance band, I regained full range of motion in the shoulder. Keep up the content Shane!

@AlvaroRM90 5 жыл бұрын

0:53 psycho grin at the idea of hurting people ✔

@abuzohaifa1066 5 жыл бұрын

Lol This made my day.

@adamzoubi96 5 жыл бұрын

LOL

@cjamesholliday4748 5 жыл бұрын

"Aight cooo"

@evancarr 5 жыл бұрын

such a unique video and golden information. thank y’all

@abrumtherealtor5030 5 жыл бұрын

Love that these exercises are simple & work in my favor too.

@arielcastillo3513 5 жыл бұрын

Excellent content. Just what I was looking for.

@kenaddoh4693 4 жыл бұрын

Another great collaboration!

@beetlebeast2666 5 жыл бұрын

Just in time! I needed this thx a lot Shane!

@brendanbrendan276 5 жыл бұрын

The sirens at the end in LA, sounds about right.

@nikhilgravemma345 5 жыл бұрын

*Now this is the information that I really need*

@MissUltimaThule 5 жыл бұрын

Thank you for this video, this is so useful.

@dalegrzyb9162 3 жыл бұрын

Your videos are the best! Most info and explanation to why which helps us make sense of techniques. Keep up the great work brother!

@AnneALias Жыл бұрын

I train MMA and have had several injuries related to my autoimmune disorder causing inflammation in my major joints. All these exercises I have seen in my visits with my physical therapist. They are legit. Good work!

@Out2GetYaWorldAKAMcfly 5 жыл бұрын

Nice! Just what I need at the age of 52! Great Info as always. You're an inspiration to us All 😃

@rt-ks2bh 3 жыл бұрын

This brillantttttttttttttttt info,,thx again guys,,i luv it

@gustavoalvarez5066 5 жыл бұрын

Shane you are a great teacher keep going

@modsbeats 4 жыл бұрын

Great stuff sir

@todaysgrailtomorrowsbeater 2 ай бұрын

thank you for this video

@leonidasakl8507 5 жыл бұрын

I love your work men keep up

@matkasim 3 жыл бұрын

Superb explanation. Tq

@motocross6539 3 жыл бұрын

Great video

@thecelticmagician8421 5 жыл бұрын

Thanks, I'll be sure to implement these into my program to help to get better and better

@Sangpuias5 5 жыл бұрын

Hey Shane. Do a collab with Jeff(Athlean-X)

@ludwigsolomona9607 5 жыл бұрын

This video made me think the same!!!

@PMC_Wanker_Group Жыл бұрын

Are you joking? Jeff Cavalier is a clown.

@lmkestep Жыл бұрын

@@PMC_Wanker_Group seriously ran out of good content long ago lol

@bartom309 5 жыл бұрын

Thank you 👊👍

@Jauzness87 5 жыл бұрын

This stuff is golden.

@dinninfreeman2014 4 жыл бұрын

Ok I've officially implemented this into my daily warm up I feel like this is gonna help allot thanks for the awesome into hopefully I won't get injured as frequently now

@kylematthews5954 Жыл бұрын

did you get injured less frequently?

@adrianrodriguez333 5 жыл бұрын

New to the channel; great video keep it up! For the underdogs.

@fighttips 5 жыл бұрын

Welcome, Adrian! 👋😄

@johnhagebeuk8 5 жыл бұрын

Very helpfull brother

@Kevin-sw9mw 5 жыл бұрын

Strike first Strike hard No mercy Cobra kai never dies

@skys6655 5 жыл бұрын

Thats how most street fights are. Most times they are all mouth but wont do nothing but try to kiss you or push at most. In my experience i had to pop them with a jab to actually kick things off

@chaosdweller 4 жыл бұрын

Koala Kai teaches a similar philosophy

@cl.6463 5 жыл бұрын

This is great

@ilyasaandritya8721 4 жыл бұрын

this guy knows his stuff

@dragonofthewest8305 4 жыл бұрын

Thank Right Tips

@duchi882 5 жыл бұрын

*Instructions Unclear* I now have a Twisted Elbow, a dislocated shoulder and a Broken Spine

@Viper-sn5cx 5 жыл бұрын

Don't forget the torn meniscus and acl

@hmmmmn6770 5 жыл бұрын

@Duchi then how did you type?

@redbloodedamerican0523 5 жыл бұрын

Instructions unclear *Got my dick stuck in my elbow*

@nikhilgravemma345 5 жыл бұрын

@Duchi you will back to training within a month,if elbow and shoulder. But Broken spine🤷‍♂️

@nikhilgravemma345 5 жыл бұрын

@Follow the howl I have dislocated my knee while wrestling and it gets heal in a month approx.

@sturlahansen12 5 жыл бұрын

Could you make a video about fighting people generally better than you, in boxing or all martial arts maybe. Like what to do when sparring someone who has trained longer, is faster, better reactions etc.? Love your channel!

@vitorfogaco6559 4 жыл бұрын

training with people your own level or slightly better is how you progress fastest and most safely. you shouldn't be sparring people way better than you.

@gustavoalvarez5066 5 жыл бұрын

Excelent congratulations

@sorearm 5 жыл бұрын

Very nice

@mika-qt8ep 3 жыл бұрын

Is it ok to do this before my strength and conditioning programm, or is there any better time? and how many times would you recommend doing this workout per week.

@defjulz 5 жыл бұрын

It’s good to note that not everyone will be able to do that squat, but fortunately standing on leg is a good starting point to building strength.

@alecboss8646 5 жыл бұрын

This is awesome information man, I hurt my knee a couple years back and to get info on exercises that can help keep my knee safe and healthy is amazing, one question, for the first exercise do you need the pad or can you do the exercise flat on the ground?Thanks again!

@doesntmatter397 5 жыл бұрын

Alec Boss the purpose of the pad is to create an unstable surface in order to ensure you are using all your stabilization muscles. A standard pistol squat should yield good results as well, but I’d recommended you use a pad of some sort. Either a bosu ball or even a crash mat at the gym.

@alecboss8646 4 жыл бұрын

Doesnt Matter thanks bro!

@steveno3141 5 жыл бұрын

Hey shane, do you have a dvd set for your work outs? trying to comply all your work out vids is a bit tedious to sort and organize.

@___pphh8554 5 жыл бұрын

my joints have been aching from practice tysm for this

@luigiturco8492 5 жыл бұрын

First time I comment, I just want to say this is AWESOME. Too bad I can give only one like.

@iliass.923 5 жыл бұрын

Hey brother! Nice video and channel, I love your content. Keep going. Can you make a video about shadow boxing/kickboxing ? Like “How to shadowbox like a pro”

@Viho207 4 жыл бұрын

He already has a shadowbox video I believe, search it in his channel (:

@ronaldson57 5 жыл бұрын

Can you post a video tutorial on using lead sidekick far as stepping in to gain distance and back up and sideways

@beetlebeast2666 5 жыл бұрын

Very educative but how should we heal it? That would be very nice if you made a video about it! Always appreciate your work... C U

@JeffreyDonovan1990 5 жыл бұрын

Wow!

@Ryujinn999 3 жыл бұрын

Hey guys, when I train like lifting weights or martial arts practice. Should I do this program before or after training? Which one is more optimal and safer for the tendons/joints

@stevenshar1233 5 жыл бұрын

4:26 to 4:31 a legit advice for outside the ring *wink* *wink*, but good video keep up the good work, can't wait for more

@BenjyHDx 4 жыл бұрын

Just come across this whilst programming for my next fight, this is just what I need as I've had a few injuries this year, is this to be done as a work out or exercises to implement into my strength and conditioning?

@vitorfogaco6559 4 жыл бұрын

i think its good to do as a separate short session of it's on or just as half of your strenght and conditioning, always do this AFTER or with a lot of time in between you go train , lift etc, because when you do this, you fatigued the muscles that stabilize your joints, so your joints are gonna be less stable for a couple hours, until those small muscles recover

@piotr2354 5 жыл бұрын

Good, but in my opinion, if you need some stabilization, you need do some pallof press before woodchop

@jt______ 5 жыл бұрын

3:40 light weight, slow controlled motions 6:00 scap pullup

@abuslang5715 3 жыл бұрын

should i do these on a rest day or when should i do these.

@raeeshendricks7954 5 жыл бұрын

Man I hope u get that vid with ggg it would be really cool

@vitorfogaco6559 4 жыл бұрын

i thought GGG doesn't speak english

@juanpalma2903 5 жыл бұрын

How many times a week can I do this exercise?

@cameronjones9164 2 жыл бұрын

When should you do these tho?

@kamilgolab6944 3 жыл бұрын

How manu sets are we supposed to do? Only one set of each exercise?

@ioancotovanu7373 3 жыл бұрын

Well, I wish I had found this video before my shoulder dislocation after I threw a power hook :)))

@Teamflipsyde1 4 жыл бұрын

how many reps? how long each excercise?

@sergio23988 4 жыл бұрын

Where do we get a stability pad?

@joshgg4784 5 жыл бұрын

Big daddy Shane does it again

@MrDunmaglass 3 жыл бұрын

do these exercises, im currently icing my wrist from one too many wrong hits on the heavy bag

@djrubixcube05jordan31 5 жыл бұрын

First 10k like this

@kilinkolo 5 жыл бұрын

How about ring pushups or ring dips ? Every movement on rings reguires so much stability...

@Spidey_Ethan 5 жыл бұрын

100% agree. Ever since I started on rings, I've not only gained muscle but also much better stability, balance and control. I love the rings!

@pierrebridenne8870 4 жыл бұрын

Thanks from France ! Shane , do you know Jean Charles Skarbowsky ? He's one of the best Farang in the History of Muay thaï , he's also a friend of GSP , it will be great if you visit his gym !

@vitorfogaco6559 4 жыл бұрын

I'm Brazillian i like Skarbowsky he is laid back i like his style

@Coldlife565 4 жыл бұрын

Is there another way to do the woodchops? I’m planning on working on these things at home but I only have weights.

@vitorfogaco6559 4 жыл бұрын

get a elastic band

@patterson96392 5 жыл бұрын

@Viper-sn5cx 5 жыл бұрын

Should i do this before or after my lifting/boxing sessions?

@ariantheassasin206 5 жыл бұрын

El Gringo Loco i think its best after your boxing session

@ORIGINOLINDIVIDUAL 4 жыл бұрын

do them on a diffrent day if you can

@wee3423 4 жыл бұрын

Can i do this in my off days ?

@ezassegai4793 4 жыл бұрын

train your rear delts and rotator cuff muscles before every workout

@chaosdweller 4 жыл бұрын

@Badger0fDeath I agree

@vitorfogaco6559 4 жыл бұрын

@Badger0fDeath the wise thing is to do it after, don't listen to that bro-scientist lol

@Ryujinn999 3 жыл бұрын

So do this joint mobility program after lifting/mma is a safer method right? I’ve been trying to find an answer in the comment section

@ezassegai4793 3 жыл бұрын

@Badger0fDeath since you wont train your rotator cuffs with heavy loads there will be no "tiring".

@emperorsheev6309 5 жыл бұрын

Hey Shane vro

@abujasm2223 5 жыл бұрын

Excellent video with very important information! Thanks! The police sirens at the end makes it seem like the police raided the gym and arrested you guys right after the video ended 😁

@lukasmit3557 3 жыл бұрын

20:24 It sounds like you're trying to finish a video very quickly like you want to escape

@maalik310 4 жыл бұрын

how many sets did he say?

@christophercabintoy7790 5 жыл бұрын

face pulls athleanx style instead of the high row and roatate

@ludwigsolomona9607 5 жыл бұрын

Indeed, high rows allows for high capacity of overload on the rear delts, but that weight can't be used to train the rotator cuff with control. Jeff's face pulls are deadly, and so good especially with the last "y raise" kinda formation to hit the lower traps. It's just a great stability movement.

@christophercabintoy7790 5 жыл бұрын

@@ludwigsolomona9607 Point taken

@jasonw293 5 жыл бұрын

Shane, quick question: when are you going to sell your double end bag again??

@fighttips 5 жыл бұрын

Yes, it will take a bit as we are traveling for our seminar tour throughout June, but we will restock and sell them soon!

@jasonw293 5 жыл бұрын

fightTIPS Awesome!! I couldn’t buy it last time you had it, and so far it hasn’t come back! Can’t wait for it

@oscargama8727 4 жыл бұрын

Do you only do one of each for one 40-60 sec set?

@vitorfogaco6559 4 жыл бұрын

40-60 seconds under load in total

@mycinematics8948 5 жыл бұрын

I have very sensitive wrists. Been like it since I was 15. Just a slight graze when they are cold and it causes painful inflammation for weeks. I am 29 and it's still the same. They're okay for pull ups but bending them for push ups causes pain that just isn't worth it for weeks after. I feel like it's my skin more than my joints because I can spar with gloves and they're fine. Is this a common thing? I never had this problem when I was a kid. It only really started after puberty to be fair.

@mycinematics8948 5 жыл бұрын

Seems to be more like this than anything but I don't trust a condition with a name such as this. "Raynaud's phenomenon" is a condition in which some areas of the body, usually the fingers or toes, have an extreme response to cold temperature or emotional stress. During an attack of Raynaud's, the blood vessels in the affected areas tighten, severely limiting the flow of blood to the skin, causing numbness, tingling, swelling, pain, and pale color.

@jeans2460 5 жыл бұрын

Have you seen a doctor about it?

@vitorfogaco6559 4 жыл бұрын

did you see a physio?

@artemiocasanares531 5 жыл бұрын

Scary kicks in the background

@wrestler-kickboxer2524 5 жыл бұрын

Really?

@theaccordian9377 5 жыл бұрын

Is it okay to not use a balance pad for the first one?

@lernerboxinghumanperforman5865 5 жыл бұрын

Yes it is. That would be the beginner to intermediate version.

@zefsagala1391 4 жыл бұрын

how many sets and reps for each exercise

@zefsagala1391 4 жыл бұрын

@@jesusiskingofkingsz thnx bro

@evancarr 5 жыл бұрын

also don’t think i didn’t catch that wall walk. handstand material.

@BeatJunkie-mq1tc 5 жыл бұрын

Idk if I sound stupid but alot of boxing coaches and body builders dont really know how to answer me, but I'm not sure what its called between ur bicep and shoulder but it's super painful sometimes from boxing and lifting but no one can really answer how to fix it

@mikechillz-4800 5 жыл бұрын

Sounds like a labrum problem

@Viper-sn5cx 5 жыл бұрын

Bursitis? Its a ver small fluid filled pack meant to lubricate the shoulder joint which can get inflamed by too much stress on the shoulders from said excersises. The pain radiates outward but you can find the exact point or origin of it and what i do is massage it for 10 minutes and then ice pack for about 20 mins and it goes away. Strecthing helps too. Ahhh the frailty of the human body...

@mythilisaran3961 5 жыл бұрын

Are you sure this is not technique related? I had similar issue a few months prior due to hyper extension while throwing my cross.

@thibu100 3 жыл бұрын

45 to 50 seconds per sets but how many sets per exercice is needed?

@thibu100 3 жыл бұрын

Also how many times per week should we do these?

@jdothman8575 5 жыл бұрын

Shane looks pissed man, like he wants to choke his pal out

@protonjones54 5 жыл бұрын

aight thats cool an all but how I develop joints on fingers so I produce max power for choking my meat?

@paulshealthfitness7922 4 жыл бұрын

What a coincidence ending the video as soon as the cops are coming :p

@mikebranan4734 4 жыл бұрын

Good basics! Add a TRX to the routine and you would be able to do it all and work the entire body rather than focusing on one specific joint. Efficiency makes for strength and growth.

@macjack5978 5 жыл бұрын

Damn. Can you guys get a mike that's not picking up everything else. Like every other fucking sound. Lol

@yacinenouali8534 5 жыл бұрын

Algérien goood

@Maartun 5 жыл бұрын

please fight tips to win a fight against a bigger, better, stronger, faster, smarter and more experienced opponent, btw 3:11 is amazing!

@mikeconneely6 5 жыл бұрын

Juijitsu or a baseball bat

@clickbait9948 5 жыл бұрын

5th

@stemstudentph9246 2 жыл бұрын

O i like that scap pull up. Sigh*

@corynorell3686 5 жыл бұрын

While this info is fantastic, I can no longer hear.

@mjm0787 5 жыл бұрын

He didn’t say when you’re supposed to do them: before or after a strength workout?

@babatunde8825 5 жыл бұрын

Sardonic wit probably a work out of their own, so before

@vitorfogaco6559 4 жыл бұрын

for a couple hours after this, because you used and taxed the stabilizing muscles, your joints will actually be less stable, so you dont wanna lift right after doing this, or do martial arts. do this after, or many hours before