107 Rotator Cuff Exercises
to Build, Protect and Maintain a
Healthy Rotator Cuff for Life
-By Zach Calhoon
If you want to learn how this book changes you, from a puny twig arm that could not break glass, into a freak athlete with a rocket arm that makes hitters shake and babies cry … you should keep reading.
Is Your Rotator Cuff Weak? Here Is A Test…
Grab a friend (Or test one arm at a time by yourself), place your arm straight out in front of you. Extend your hands out about 30 degrees. Then point your thumb downwards. Now apply pressure downwards while you resist the downward movement. How does that feel?
How would you rate your strength from 1 to 10? Really, pick a number. Really lift your arm and feel your strength. If you said an 8 or lower, you need help.
Don’t worry, you are in the right place.
If this movement feels weak, there is a very good chance you have a weak rotator cuff. Specifically a weak posterior cuff.
I call this type of arm, “puny arm.” You most likely, cant do activities that other people can. Does your arm get really sore? After a workout or throwing, does it recover very slow? Do you “baby” your arm some days? Do you wonder how MLB pitchers throw hundreds of innings every year? They do not have a weak posterior cuff. They have strong and mobile posterior cuff. And they train it functionally, the right way. MLB pitchers don’t have puny arms.
Currently, puny arms are everywhere…I am on a mission to stop the “puny arm” disease, forever.
This is VERY common in over heard throwing athletes. Especially pitchers. If you have a weak posterior cuff, you are destined for injury. Sorry, to scare you, but if you do not do something right now, your arm is screwed.
The worst part of shoulder injuries, you don’t see them coming. The cumulative weakness in your shoulder catches up to you, and then ” POP” you tear your rotator cuff.
…By then, its too late.
Most shoulder injuries end careers. This could happen to you, or not. Are you ready?
Fortunately, you have come to the right place. It is time to end puny arm, and turn your shoulder into a strong, durable, healthy rocket arm for life.
Zach Calhoon
Hi, I’m Zach Calhoon, head editor at pitchersthrowcheese.com
I am from Houston Texas. Baseball here is a way of life. Since I was 5 years old, I was running around in cleats and a baseball uniform. I still remember mom yelling at me for wearing cleats in the house. (Sorry mom!)
Since I was 5 years old, I excelled at throwing the baseball. (I may have been wild at times. Like hitting a few people in the stands. Or one time I accidentally hit a coach in the temple when he wasn’t ready, true story.)
I was blessed to get a small Division 1 scholarship from the University of Texas at San Antonio. My dream come true. Hot dang.
My throwing shoulder now helped me pay for college. As I got better, my scholarship increased. I saved thousands of dollars on school, because I could throw a baseball.
My throwing shoulder was my golden ticket…
When your arm is the reason for thousands of dollars in your pocket, you take care of it. You study it. You calculate everything you do. And most importantly, you keep your arm healthy.
Why Is Your Posterior Cuff Responsible For All Shoulder Health?
The rotator cuff is the primary joint in the shoulder. Overhead athletes are well aware of the rotator cuff and its function.
Specifically the part of the rotator cuff that keeps your shoulder healthy and strong, is the posterior cuff.
The posterior cuff is the back side of the shoulder. You can see from the photo, there is less muscle mass on the back side (Posterior) of the shoulder compared to the front side of the shoulder (Anterior side).
Throwing athletes (or softball players, quarterbacks, swimmers, tennis players, etc.) easily strengthen the front side of your shoulder, and neglect the posterior side of the rotator cuff. Leading to muscle atrophy (shrinkage). Which quickly leads to injury.
How Does The Posterior Cuff Cause Injuries?
As you neglect the posterior side of the shoulder you can experience a variety of problems.
An example problem, is called a shoulder impingement. When you raise your arm to shoulder height, the space between the acromion and the rotator cuff narrows.
Consistent neglect of the posterior cuff overtime, causes the shoulder to roll forward leading to a nerve getting pinched. It feels like a knife stabbing you in the shoulder. It is sharp, its painful and you do not want to experience this. Throwing or swimming with this condition, is impossible. [Do you feel this when you lift our shoulder?]
When I discovered the importance of posterior cuff strength, everything changed.
Simply resting, was not the answer to lasting shoulder health.
For you, I want lasting shoulder health…
My External Rotation And Stabilization Strength Discovery…
Zach Calhoon
I remember when I first discovered external rotation posterior cuff training.
“You are only going to use 3 to 5 pounds of resistance…” -My Trainer
“What? I want to get strong!” -Me
“No, you don’t understand, the rotator cuff is small. We need to isolate it. With very light weight.” -My Trainer
I trusted him…and he was right.
Volume of reps is the key to your rotator cuff health. Especially isolated repetition with a variety of exercises. Increasing the amount of weight when you train your shoulder, does not help you. Increased weight training can actually hold back your shoulder from staying healthy.
I can still remember the first burn I felt in those tiny muscles. That same tiny muscle burn, repeated overtime, led to posterior cuff muscle development and consistent shoulder health. Which helped me throw fast, everyday, completely pain free.
“Well hot dang my shoulder feels good!”
This feeling, is a great one.
Only Use Light Weight – 5 Pounds Max
Dr. Jobe, a legend in shoulder, recommends only using 5 pounds of resistance when executing rotator cuff exercises. Contrary to popular belief. More weight, is not always better. This also applies to resistance band work for the shoulder. Focus on using lighter bands, and increasing reps. Accomplishing functional movements is key to your shoulder health.
I would whole heartily agree with the light resistance, high volume of reps approach to rotator cuff health. In my experience, the fastest way to strengthen your shoulder is to use light weight, and specialized training.
Stop guessing, and start growing your shoulder muscles functionally.
Stop Doing Over Head Lifts
Please, Stop Doing Overhead Lifts.
Overhead lifts put an unnecessary strain on your rotator cuff. If you want to achieve quick rotator cuff health, you need to stop doing over head lifts. It is the worst thing you can do as a thrower.
Just this small tip alone can drastically expand your career. I personally didn’t do any pressing moves, including bench press. I saw no benefit. For me and presses hurt my fastball speed (I threw 95 MPH my senior year).
If you want to be a body builder, and look good on the beach then keep pressing. But if you want to have consistent long term rotator cuff health, put the overhead presses on the shelf. Sorry bruh.
Throwing 100 MPH As A Pitching Starter Is Possible
(ask Justin Verlander)
Here is Verlander about to strike out Jacoby Ellsbury, yea he is a stud.
He Also Works Extremely Hard Strengthening His Body, Scapula and Rotator cuff.
Justin Verlander is one of the hardest working pitchers in baseball. He understands that it takes hard work to be the best. This is the same mindset you need. Work hard in the right places, and the sky it the limit. Rotator cuff stability, mobility and strength are keys for Justin’s arm. He understands this intimately.
This move is called prone flexion.
images from stack.com
With The Right Work, You Any Goal Can Be Reached.
Start Training Your Rotator Cuff Functionally Today. Be Health, Throw Harder
(O and check this out…)
Hard Throwers Get Beautiful Girls
Justin Verlander throw 100 Miles Per Hour. He is dating Kate Upton. When you throw hard, your “game” increases across the board. This is called a “perk” or hard work.
You can have this same tough, strong shoulder. But its going to take exact functional training.
- Stop guessing what works for your rotator cuff, and start growing the right way.
- Increase your shoulder durability and mobility fast.
- Rotator cuff health and strength take specific knowledge and hard work.
- You can make a huge difference in your shoulder, with a few small changes.
- Learn what the MLB professionals already know.
I have good news…
Today I am revealing a complete rotator cuff strength guide…
“107 Rotator Cuff Exercises To Build, Protect
and Maintain a Healthy Rotator Cuff, For Life.”
It’s every exercise that built my shoulder into a high powered, fast recovery, gas throwing machine.
Digital Version (Directly To Your Inbox)
Hard Copy On Amazon
You need this book, here is why…
You will notice these shoulder exercises progress in difficulty as you move through the book.
Some exercises are to get your shoulder back in shape and away from weakness. While other exercises are more advanced. The advanced shoulder exercises are dedicated to injury prevention. Or what some call, “Pre-hab.” Be careful to only move into advanced exercises when you are ready.
In other words, this book has anything from easy, slow progress moves, to very difficult body shaking exercises.
Baby steps are better than mistakenly over pushing your shoulder. Often times, small steps with the rotator cuff help you progress faster, but more on that later…
This guide clearly progresses your shoulder, from easy moves anyone can do, to advanced moves for the strong athlete.
All are great, and all will help you.
Check out whats inside…
- Shoulder anatomy breakdown – The joint, muscles, ligaments, and tendons. Know your shoulder from the inside out, so you can dominate shoulder health
- Shoulder movement defined – How your shoulder should move and the exact names for each movement
- Common shoulder injuries and how they feel – Avoid tears, impingments, instability, arthritis, and inflammation at all cost
- Learn 37 stretches and how they increases rotator cuff flexibility and mobility
- Learn 18 dumbbell exercises that are simple and useful
- Learn 19 Resistance bands workouts that actually work
- Learn 11 Shoulder workouts from the floor. Build strength and stability, with no equipment
- Learn 14 Advanced strength moves that promote big muscle size and strength
- Plus the exact shortcut I use in maintain shoulder health for life…
- And much much more
This eBook Makes Rotator Cuff Health Easy…
Check out some customer reviews…
“Thanks for the reviews guys! I really appreciate it!”
You can have this complete guide for for only…
$16.00
But Wait…
You can grab an early copy and get %50 off
For a total of only $8.00
Note: This book is an electronic ebook. You will not receive this book in the mail. You will be directed to a download page.
100% Satisfaction Guarantee
If your shoulder is not solid in 60 days (yes only 2 months), I will send you money in the mail.
That’s right, if you do not love this eBook. I will send you your cash back to you. I am so confident in this system, that if you do not feel instantly better, within 60 days, just shoot me a email and you get your payment back. No questions asked.
Click “Add To Cart” Below and Get Started Today
Remember, rotator cuff strength takes a specific effort, with a specific system.
$8.00
Note: This book is an electronic ebook. You will not receive this book in the mail. You will be directed to a download page.
Here’s to you becoming the elite educated athlete you always dreamed. Lets change baseball together. Let change the world.
Thank you for your support!
Zach Calhoon
-Changing pitchers lives all over the world-
PS: Imagine what it will feel like to throw gas. The glove pops and the hitters cant come close.
PSS: Imagine striking outing the last hitter of the game and yelling with excitement.
PSSS: Imagine the look on everyone’s face, when they see you throw cheese. Get started today.
Physical Copy is Also Available On Amazon.com