Break Your Weakness with a Hammer

Posted on January 11th, 2018 at 3:28 am by


Whether you have been in the fitness game for a couple of weeks or a couple of decades, sooner or later you are going to develop certain weak links in your training that will cause your body to experience aches, pains, and other problems.  Don’t worry, it’s completely normal.

During the course of your training career, you will present your body with progressive challenges and obstacles for it to overcome in order to become bigger, better, faster, and stronger.  However, often enough, great results come at a price.  Now is the time to recognize your weaknesses and break them in pieces.

Discovering your weak link

First of all, you will need to pinpoint exactly what is hindering your progress and which part of your body is causing the aches and pains.  Often enough, your poor feet positioning in a squat will cause knee or hip pain or discomfort. Likewise, flaring your elbows out during the bench press will put excessive pressure on your shoulder joint, leading to shoulder impingement or worse, a torn rotator cuff.

Therefore, you’ll need to thoroughly examine the cause of the pain, and locate it so that you can determine the best course of action.  Sometimes, a simple mobility drill coupled with a moderate strength program can be enough to solve the problem, other times, you will need to consult a professional and use specialized remedies.

The solution for lower back problems

One of the most common issues with athletes regardless of the sport they engage in is lower back pain.  More often than not, this is caused by prolonged exposure to excessive stress intervals (such as strength training), uneven loads, and bad form.  Sometimes all of these at once.

The problem could be a sore or pulled muscle, or it could be more serious, such as a bulging or herniated disc or a ruptured disc.  While a ruptured disk can only be fixed with an operation, bulging discs can be forced back into place with corrective mobility drills and core strengthening exercises.

The solution for joint or muscle pain and inflammation

Muscle spasms, inflammation, chronic pain, muscle soreness, these are all common problems in the fitness world, and luckily, they can be easily dealt with by following a couple of key steps.  First, you want to optimize your training volume and intensity so that you avoid getting sore after every single workout.  Remember, being sore is not a sign of progress.

Secondly, you want to rest and recover properly after every training session, paying close attention to use natural anti-inflammatory products such as those from Natural Evolution Foods boasting antioxidants that penetrate deep into the muscle tissue and help fight inflammation.  This will help you recover faster and come back to the gym stronger than before.

The solution for shoulder issues

Shoulder pain can present itself quite early in your lifting career mostly due to the fact that every novice is trying to bench press more weight in the shortest amount of time possible, as a sort of a rite of passage in the fitness world. However, if you want to avoid shoulder issues following you throughout your lifting career, you want to prevent them in the first place.

While you should be doing all of your standard press variations, you want to follow a well-balanced, structured program that will allow you to progress safely, avoiding the risk of injury.  Being the most mobile joint in the body, the shoulder is also prone to injury, so be sure to warm up properly before going into your heavy sets.

The solution for lower body pain

Finally, athletes can often experience hip discomfort and tightness and knee pain when squatting and doing lower body work in general.  While it is quite normal for the body to adapt to stress during your first year of training (knee and hip discomfort is quite normal in this stage), knee and hip pain shouldn’t follow you into your second year.

Be sure to address your lifting form, keeping in mind to execute the squat properly with the bar travelling through the center of your body, and your hips hitting just below parallel.  If the problem persists, you want to up your post-workout mobility and myofascial release routine, concentrating on hitting those pockets of tissue in your hips and glutes with a foam roller or a peanut ball.

When it comes to training, everyone is bound to experience some discomfort or even an injury during their lifting journey.  Be sure not to let common issues impede your performance, and use these tips to break your weaknesses and become the strongest version of yourself.

Image courtesy of POMMY109 at

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