The single arm press is fantastic. I've noticed that if I lose momentum, due to work travel, vacation, illness, doing some single arm presses is a good gateway drug as well. Drag your carcass into the garage for a few single arm presses, and before you know it, you're starting the next program.
I studied safety in the workplace videos and decided on goblet squats, bent over rows, and Romanian dead lifts because they resemble the movements in the videos. If I learn how to do those properly, I should protect myself from injury. I also do a single arm overhead lift.
This may be the "Captain Obvious" answer, but I think the "do only one exercise" question is short hand for "I'm very busy and want to get the most done in the least amount of time"... which for me, I'm forever grateful for Easy Strength
Thanks Dan. Loved "Never Let Go", glad to find your vids. 58 now, need a bit more recovery now sometimes, but my big lifts are all still good. But, a loss of rt shoulder rotation sneaked up on me over the past few years. Doing the single arm presses now, they really show how bad it is, but they are helping
As an avid hunter and backpacker, I'm always investigating exercises that will tune me up for those activities. I've been alternating standing dumbbell presses with barbell military presses every other workout for a couple years, and i really like it. I have to brace differently between the two movements, and they each have a different feel on my shoulders. I also do a movement that is a cross between a shrug and an upright row, I call a shrow. It really has improved my whole shoulder girdle.
@DanJohnStrengthCoach ha ha... yeah, the shrow. I either use dumbbells at my sides or a hex / trap bar. Standing upright, you simultaneously shrug and bend your arms. You go til you feel a good contraction in the traps and upper back, squeeze hard for a second, and lower under control, at least a couple seconds. It's a great finisher for a vertical push or deadlift/hinge. I "feel it" better than either a traditional shrug or upright row.
If I had to only pick one exercise for over 50 it would be the Turkish get-up with kettle-bell, no contest. It has done wonders for me. My bad shoulders and wrists mean pressing overhead is not ideal and the Turkish get-up is doing wonders for me in terms of functionality.
It really depended. Charlie Francis overviewed his training here in Utah just before he died and he strongly felt that the key in the weightroom was not allowing the athlete to get sore. I would think that principle should guide just about every sprinter or hurdler in the weightroom.
I'd have to agree with this, but damn, as I get older, my body seems to be unlearning the form to do overhead presses properly. A lot may have to do with being sleep deprived for 20 some years because you need your nervous system not only to do full body lifts such as the OHP, but you need that nervous system to make the mind muscle connection on a more complete realtime basis. Otherwise, it feels like there is lag throughout the movement. There's a lot of little details that stick out when your form breaks down. I'd go into why I'm sleep deprived but it's a long story and it's just the way it is right now. Sleep makes a world of difference. Anyhow, this is all the more challenging because I've always dealt with a congenitally lower right shoulder and some scoliosis. So if I'm pressing heavy (for me) and start breaking down too much to push out the last rep, my back will start to distort and twist and that's no good. I'm talking double kb presses as I've been predominantly doing double kb exercises like c&ps & dbl front squats. But now, it seems like it's even harder to press with my left arm. I notice afterwards that, I think it's my acromiom process on the left (that bump on the bone an inch or two in from the edge of the shoulder from feeling around there). I have slight pain there after pressing only on my left side. The kb goes up easy with my right arm, but the left just now feels like it doesn't want to go up. Rotator cuff appears to pain free. When I do my presses, it feels like I'm doing a standing z press, like I have almost no benefit of the structural foundation beneath my shoulders..like it's all shoulders. I think i need to get a lighter kb weight and just single knee press to entrain proper form and stability. That sounds like the way to go.
Thanks for sharing your story. Remember: not every exercise is right/perfect for everyone. I would argue that we constantly change and equipment and movement choices have to change with us.
I’m 72. My current routine is Humane Burpees with a 24kg kettlebell counting down from 10 on the squats and push-ups. I have a bit of arthritis in my right shoulder but the push-ups don’t seem to aggravate it. I am wary of single arm overhead presses because of the arthritis. Should I risk it?
I have several health problems I'm 60 I have a lot of muscle but not cut I was wondering with my injuries if this would be a good workout Mondays 20 kettlebell swings with 50 pound kb 10 trx pushups no rest push on elliptical and air assault bike for 5 rounds on Wed same workout but change pushups to trx pullups and cardio to rowing machine on Fridays same amount of swings but do goblet thrusters this would utilize all my workout equipment and would allow me to work on Bible study and sermons the rest of the time
Of course, that's what a lot of people do. On the squat, whatever you have is the key. Every squat variation is good. I use KBs and barbells but "doing" is more important than any thing else.
Sometimes I’d like to say something like that. But I always feel it by pushing my own materials, my own agenda, might be a little bit over the top on a podcast. I really do appreciate you saying that though because part of me agrees with you. Not every day, of course but certainly in the mix
I strongly suggest you deal with this now, not later. I actually know the feeling, and I’m glad I started to focus on mobility as well as strength training.
The single arm press is fantastic. I've noticed that if I lose momentum, due to work travel, vacation, illness, doing some single arm presses is a good gateway drug as well. Drag your carcass into the garage for a few single arm presses, and before you know it, you're starting the next program.
I love this...love it.
I studied safety in the workplace videos and decided on goblet squats, bent over rows, and Romanian dead lifts because they resemble the movements in the videos. If I learn how to do those properly, I should protect myself from injury. I also do a single arm overhead lift.
That's a good plan here
This may be the "Captain Obvious" answer, but I think the "do only one exercise" question is short hand for "I'm very busy and want to get the most done in the least amount of time"... which for me, I'm forever grateful for Easy Strength
That's a good point...but, you know, ES is usually FIVE exercises!
@@DanJohnStrengthCoach - Yes :) My written comment was at best poorly formed / executed
What makes the question relevant is the mental exercise of figuring out where to prioritize.
And...that's the key.
Thanks Dan, love your podcasts. At 57 years old, I workout with kettlebells almost everyday. The ABC is amazing.
Thank you so much! The ABC is oddly popular now.
Thanks Dan. Loved "Never Let Go", glad to find your vids. 58 now, need a bit more recovery now sometimes, but my big lifts are all still good. But, a loss of rt shoulder rotation sneaked up on me over the past few years. Doing the single arm presses now, they really show how bad it is, but they are helping
It's always hard to deal with those shoulders issues. But, I am happy you are working around it.
As an avid hunter and backpacker, I'm always investigating exercises that will tune me up for those activities. I've been alternating standing dumbbell presses with barbell military presses every other workout for a couple years, and i really like it. I have to brace differently between the two movements, and they each have a different feel on my shoulders. I also do a movement that is a cross between a shrug and an upright row, I call a shrow. It really has improved my whole shoulder girdle.
Thank you fro sharing this...the "shrow" sounds interesting.
@DanJohnStrengthCoach ha ha... yeah, the shrow. I either use dumbbells at my sides or a hex / trap bar. Standing upright, you simultaneously shrug and bend your arms. You go til you feel a good contraction in the traps and upper back, squeeze hard for a second, and lower under control, at least a couple seconds. It's a great finisher for a vertical push or deadlift/hinge. I "feel it" better than either a traditional shrug or upright row.
I agree. I can press a kettlebell without discomfort. And, it forces me to tighten my core. Well said, Coach!😎👍🏻💪🏻
Thanks for sharing that. And it’s always good to hear from you.
Reasonable. I’ll mix these in. Signed, almost 65.
Reasonable is really the best we can do.
I never really thought about this but I will definitely add the half kneeling one arm press to my workouts. Thanks for the sound advice.
Thank you. It's a great addition to any program.
Rotator cuff repair on both shoulders, pushups ,swings and goblet squat for me. 78 and I can count past one.
The Humane Burpee would be ideal
If I had to only pick one exercise for over 50 it would be the Turkish get-up with kettle-bell, no contest. It has done wonders for me. My bad shoulders and wrists mean pressing overhead is not ideal and the Turkish get-up is doing wonders for me in terms of functionality.
I really appreciate this point of view. If you come to my workshop, I include these, of course, but I was answering a specific question here.
It's funny how things have changed. 40 yrs ago, we had sprinters doing 600lb high box squats. Now, the attitude seems to be "just enough and no more".
It really depended. Charlie Francis overviewed his training here in Utah just before he died and he strongly felt that the key in the weightroom was not allowing the athlete to get sore. I would think that principle should guide just about every sprinter or hurdler in the weightroom.
Excellent video and looking great!
Thank you very much!
One hand db press very good if you get it to 50 kg for 10 reps you got crazy gains and strenght
Harry Pascall had that standard of (basically) 55kg per hand for the dumbbell press. I wish more people appreciated the lift...it's a great one.
I'd have to agree with this, but damn, as I get older, my body seems to be unlearning the form to do overhead presses properly. A lot may have to do with being sleep deprived for 20 some years because you need your nervous system not only to do full body lifts such as the OHP, but you need that nervous system to make the mind muscle connection on a more complete realtime basis. Otherwise, it feels like there is lag throughout the movement. There's a lot of little details that stick out when your form breaks down. I'd go into why I'm sleep deprived but it's a long story and it's just the way it is right now. Sleep makes a world of difference.
Anyhow, this is all the more challenging because I've always dealt with a congenitally lower right shoulder and some scoliosis. So if I'm pressing heavy (for me) and start breaking down too much to push out the last rep, my back will start to distort and twist and that's no good. I'm talking double kb presses as I've been predominantly doing double kb exercises like c&ps & dbl front squats.
But now, it seems like it's even harder to press with my left arm. I notice afterwards that, I think it's my acromiom process on the left (that bump on the bone an inch or two in from the edge of the shoulder from feeling around there). I have slight pain there after pressing only on my left side. The kb goes up easy with my right arm, but the left just now feels like it doesn't want to go up. Rotator cuff appears to pain free. When I do my presses, it feels like I'm doing a standing z press, like I have almost no benefit of the structural foundation beneath my shoulders..like it's all shoulders.
I think i need to get a lighter kb weight and just single knee press to entrain proper form and stability. That sounds like the way to go.
Thanks for sharing your story. Remember: not every exercise is right/perfect for everyone. I would argue that we constantly change and equipment and movement choices have to change with us.
Thanks for the respect for Charlie Francis!
I loved his absolute honesty. All these druggies pretend to be natural and he just came out and was honest as hell.
I’m 72. My current routine is Humane Burpees with a 24kg kettlebell counting down from 10 on the squats and push-ups. I have a bit of arthritis in my right shoulder but the push-ups don’t seem to aggravate it. I am wary of single arm overhead presses because of the arthritis. Should I risk it?
I can't answer this. Do you have a trusted physical trainer or physio that can walk you through this?
I was a little surprised not to see farmer walks in here!
I thought I mentioned suitcase carries
My mistake... You did! I will refund your money immediately. Carry on, sir!
My grandchildren are still weeping
Love the "independent suspension" image.
It's really a nice way to train the shoulders, too. It balances mobility with strength/power.
I have several health problems I'm 60 I have a lot of muscle but not cut I was wondering with my injuries if this would be a good workout Mondays 20 kettlebell swings with 50 pound kb 10 trx pushups no rest push on elliptical and air assault bike for 5 rounds on Wed same workout but change pushups to trx pullups and cardio to rowing machine on Fridays same amount of swings but do goblet thrusters this would utilize all my workout equipment and would allow me to work on Bible study and sermons the rest of the time
It looks great...just get going on it.
Thanks
So I am 58, and doing the ABC. I am hearing it might be better on the press portion to do one arm press each side for the military press motion?
Dan has talked about performing a single KB complex.
Exactly, John.
I've been using a axle bar, too.
For some good, others not so much
@@DanJohnStrengthCoach Elaborate, please.
I do Arnold presses with a kettle bell. What do you think about that Dan?
The KB press should actually be a variation of the Arnold press.
What are glute loops?
Resistance bands that wrap around your legs in order to add resistance to glute bridges, hip thrusts, and clamshell exercises.
Thank you for replying.
Dan, I am 45, experience the same with barbell press. Can I do DB one arm press, or Kettlebell? Is DB or Kettlebell best for squat?
Of course, that's what a lot of people do. On the squat, whatever you have is the key. Every squat variation is good. I use KBs and barbells but "doing" is more important than any thing else.
@@DanJohnStrengthCoachThanks Dan!
One exercise = one complex = ABC
Sometimes I’d like to say something like that. But I always feel it by pushing my own materials, my own agenda, might be a little bit over the top on a podcast. I really do appreciate you saying that though because part of me agrees with you. Not every day, of course but certainly in the mix
@@DanJohnStrengthCoach. ABCs are part of my mix!
Kettlebells are the truth!!!
They are part of the buffet table of training, yes.
Exactly. It’s been out there way before any modern bodybuilding. No need to reinvent the wheel
@@DanJohnStrengthCoach I was just adding a lil' sauce to a majority mayo laden topic.
So the bench press isn't the perfect exercise?
Well...I thought it was
For shoulder injuries they are.
Squat or Deadlift
The squat and hinge patterns would be givens, of course.
If i could only do one lift, i'd' dead lift.
As you can hear, I am answering a specific question.
Disagree ... Deadlifts should be the only exercise, 72 yr olds opinion
Like I noted, be sure to listen to the question.
l agree.
Squats rule. Keep you mobile and your core strong.
Most people still need something else though also
I hope that is a good thing.
High five back to you.
Not 50, but body feels like +50
I strongly suggest you deal with this now, not later. I actually know the feeling, and I’m glad I started to focus on mobility as well as strength training.
One lift? Thrusters.
I’ve never seen anybody at the Senior Center do that. I’m not sure if this is a good idea or not, but I just never seen anybody do it
Nobody cares how many pullups you do anyway … 😂. Truth … even if i ask people … it certainly doesnt matter 😂
I agree but don't tell anybody.