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    Garage Strength — throwers

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    Weightlifting is Unbeatable for Sports Performance

    Weightlifting is Unbeatable for Sports Performance
    Those of you who are familiar with my coaching style know that I base almost all of my programming around the Olympic weightlifting movements--and not just for my weightlifters and throwers. The majority of the clients at my gym will learn to perform the snatch, clean, and jerk during their time here. I thought it might be helpful to outline some of the “why’s” behind using weightlifting as the basis for athletic development here at Garage Strength.

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    Bulking for Throwers

    Bulking for Throwers
    Throwers are heavyweight athletes, that’s just a fact. Most of us have always been the big kids in our class, and we were lucky enough to find a sport that uses our size as an advantage. Since we all know that mass moves mass, if we can increase our mass, we should be able to throw farther, right? Well, as you may have guessed there are some considerations to be made when thinking of putting on weight.

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    Dane's Favorite Shoulder Saving Movement

    Dane's Favorite Shoulder Saving Movement

    Shoulder Strength and Mobility for Injury Prevention

    I train a lot of Olympic weightlifters, shot putters/discus throwers, wrestlers and swimmers.  All of these sports HAMMER the shoulders.  We do a significant amount of pressing, a large amount of pulling and of course a plethora of overhead work.  This leads to some serious stress on the upper back and shoulder girdle.  What is my favorite movement to “prehab” this area?


    The external rotation!  Lately, I have been seeing a ton of weird machine exercises to target external rotation and to help with shoulder health.  This leaves me completely befuddled.  The seated DB external rotation is easy, cheap and very, very effective.  It is also easy to vary the movement by slowing down the eccentric and altering the rep range.  Contrary to most recommendations, I prefer to keep the rep range a bit lower.  I have found much of the shoulder girdle responds well to higher threshold training, basically using the range of 5-8 reps.  In the video below, you can see me demonstrating a seated external rotation at 2:38.  Use them for 4-6 weeks and your shoulders will be ecstatic!


    https://youtu.be/qOe7p-7HOAs