WWE Jinder Mahal Workout | Assessment (PART 1)


JINDER: ATHLEANX! Your modern day Maharaja! Jinder Mahal! Maharaja! Your gym, brother. ATHLEANX is yours! There are three videos a week, right? JEFF: Yeah. You know Jessie, right? JESSIE: How you doing? JINDER: How are you, bud? JESSIE: Good, how are you? JINDER: Good. Thank you. Oh, this is nice. ATHLEANX headquarters. JEFF: Headquarters. JINDER: That’s nice brother. JEFF: I want to talk to you about what’s going
on with your shoulder. JINDER: Yeah. A torn labrum. JEFF: Yeah. And what did you do there? JINDER: So, I remember what happened. I was on the road doing – you know those
knees that I do? JEFF: Yep. JINDER: They had me bounce off. So I bounce off and pulled – I was holding
onto the ropes and I pulled and got a subluxation. JEFF: Yeah? And it tore at the same time? JINDER: Yeah. JEFF: What have you done for that? JINDER: Just rehab. My rehab. JEFF: Just go out and wrestle again? JINDER: I had just wrestled in Japan the next
night against Shinsuke in a 25, or 35 minute match. Actually for two, or three months, overhead
presses of 10lbs, 15lbs. JEFF: Yeah. JINDER: Chest press, like, 25lbs, and now
it’s back to normal. Like, same strength. Now probably, three months later. JEFF: And no pain when you train? JINDER: No. Just a little bit. It fatigues a little bit easier, but no pain. Maybe you can see me try it. JEFF: Yeah. You’ve got some weakness and atrophy back
in here, you know? JINDER: Yeah. JEFF: Considering how bulked up you are. JINDER: Yeah. Lower traps are on fire. JEFF: No pain though? JINDER: No. JEFF: No pain here? Go out more. It’s like there’s an atrophy in here. On both sides and the wider you go, the more
you’re going to activate that, but you’ve got to know how to squeeze, or initiate from
there. So the thing is, I’m really big on the mind-muscle
connection. JINDER: Yep. JEFF: It’s just trying to really initiate
from here. JINDER: Exactly. JEFF: Feel the difference? JINDER: Yeah. JEFF: So go back up to the top. Now, you might have to lighten the weight
– well, here it’s pretty light – but you want to go right from here. That’s right. So initiate from there. Keep pushing through my fingers. Do you feel the difference? JINDER: Yeah. JEFF: So you pull from here wide, as opposed
to letting all the bigger muscles dominate, which is what they’re trying to do anyway. Given any opportunity, they’re going to dominate
what you’re trying to do. Then what we’d do is go up halfway, now come
back down again. Then you see the contraction again. Like that. All right, so double it up on contractions
to get more of the work done. Now, I can see what you’re doing already. Again, we know it’s pulling everything up
here. So you want to – I’m going to show you some
things to do for that. All the way down. Try to squeeze it all the way down. The last couple of inches matter. Yep, right there. Now up just a few inches. Now do it again. To there. And that’s a neuro re-education thing. The point of that is not to necessarily overload. You do that on your heavier set. It’s just to try to get those muscles to be
a little bit more active. GURV: I had a dislocation, dislocation, but- JEFF: So you had two labral tears? GURV: Yeah. JEFF: Wow. GURV: So I’m just going to eavesdrop here
if that’s ok? JEFF: No, no absolutely by all means. So first of all, let’s talk about what you
contract there. What happens is, as you saw there, here I’m
trying to get you to do something, but the trap keeps wanting to do the job instead. JINDER: Yeah. JEFF: But it’s stealing the opportunity from
the muscles that we want to work. So a scap pull that you hang from, and what
you do is, you get up on the bar here. Again, first thing people do is sink into
here. For a labrum tear – especially for a lifter
– one of the worst things you could do is hang because it’s that traction, and it wants
to pull out again. So you have to, at some point – you were
talking about rehab – you have to get stabilization back in that joint. Then you get up here, and then you scap pull
down. JINDER: Yeah. JEFF: So then from there, even when you’re
doing your pullups, you scap pull first, and then when you’re there, now I come up, I come
down, I think I’ve gotten rid of it, but now I just have to stop, and reset again, and
come up. But if I could do it, I keep it there the
whole time. JINDER: Yeah. JEFF: But because I’m a lot more conscious
of being able to hold right from that spot – and don’t just let it sink. Everybody lets them sink at the bottom. JINDER: Yeah, everyone’s usually sinking at
the bottom. JEFF: So instead of leaning your body back,
trying to stay straight up and down – there you go. Doing the scap pull. They’re weak. They’re definitely weak compared to how strong
the rest of your body is – your upper body. JINDER: Yeah. JEFF: Remember, don’t go too far because
what the weakness will do, the rhomboids will kick in. so what you’ll do is, instead of going here,
when you got to scap pull, you’ll lean back to where the rhomboids take over. Instead, you want to go straight up and down
so the lower traps are going to help you out. JINDER: I got you. So, straight under the bar? JEFF: Yeah. You’ve got it. Right there. Up. Perfect. Right there. [inaudible 0:05:35]. Good. No pain in the shoulder, right? JINDER: That’s actually the first time I’ve
been able to pullup in three months. JEFF: Really? JINDER: Yeah. JEFF: Because of that? JINDER: Because of that. JEFF: Yeah. So if you – you can start to do them again,
and you’re right; one of the good ways to do it is to progress through there because
your bodyweight is going to exceed what you probably would start off over there with. JINDER: Yep. JEFF: Try another thing. I want you to- JINDER: Yeah, definitely a lot weaker. JEFF: So get up on there. Now just let it sink as it would normally. Just like that. Yeah. Now all you’re doing is, you’re trying to
pullup without straightening – without bending your elbows at all. Just like that. It’s a small movement. Just one, two inches. Just like that. Come up, and right in here. Now, what you do here is, you want to make
sure here that you’re staying up. JINDER: Yeah. JEFF: Because this is a substitution. So even just trying to do that- JINDER: So you’d lean back and cheat then? JEFF: Yeah. As soon as I do that I’ve put it at an advantage
to be able to pull. JINDER: Yeah. JEFF: But when I’m here, I can’t pull. I need the vertical pullers here. Up, and down. Instead of these horizontal. So now just a straight – that’s it. That’s it. That’s all it is. It’s literally two inches. Yep. JINDER: Yeah, I can- JEFF: It’s just two inches, right? And the same thing applies. You can take it – once it’s pre-set – try
to hold it now, go down, and do a pulldown, especially the way I was saying here. The muscles on the outside. Now, when it gets back up to the top don’t
let it pull you into that shrug again. Yep. What you want to do is, you want to get in
here, be able to depress first. Now just – that’s it. Exactly. Even – do you see what happens when you
do it posturally? It does get wider. JINDER: Yep. JEFF: Because instead they’re doing this. Instead of being out, and down. So now, when they’re there, now for a side
lateral raise – because normally you’re doing this – take them here, don’t move. You’re here, extend out. Now that’s only 10lbs, but that’s going to
be really heavy. JINDER: Oh, yeah. JEFF: Your delts are going to be doing all
the work instead of your traps. So take them from there, extend them out. Good. Now bring them back, and don’t let those
traps come up. Keep it down so it’s the same where you were. In front of your chest. All right. There you go. Yep. Just grab a pair of dumbbells. JINDER: [inaudible 0:07:54-0:07:57] JEFF: You grabbed the 30s. That’s good. Just bring it down a little bit. JINDER: Maybe when I do chest, my front delts
are always- JEFF: Well, it’s already happening. JINDER: Yeah. JEFF: You know, we’re like this and we press
in front of the chest. It’s out in front. So it’s like “Okay, I’ll do it first.” JINDER: Yeah. JEFF: Once it does that, as soon as it starts
that, the chest cannot take over at that point. It’s too late because it’s already going to
dominate the whole way. Where the chest sinks down in. Instead, if the chest is out and then you
initiate from there, you can see that right there, boom! It’s doing the – it’s dealing with pressure. But we’ll cover that in the bench-press. People do side shoulder raises. They do this. JINDER: Yeah. JEFF: They do that and they just- JINDER: They’ll do that [0:08:40]. JEFF: And they start pulling up here. JINDER: Yeah, this is how I usually do them. I’ll- JEFF: Right, and it’s all trap because literally
[inaudible 0:08:47-0:08:48]. So I always say pretend there’s a fence right
here, and you’ve got to sneak your arm underneath the fence. The first move is getting your arm under the
fence without getting- JINDER: Right. JEFF: So you’re almost going down, and up. JINDER: Yeah. JEFF: So under here, and up, out to the side. Exactly. Initiating should be right here. Feel that? JINDER: Yeah. JEFF: Now, see if you can keep it going without
letting this kick in. Which is good. This is actually nice and loose. Keep going. Push. Push. Push more. Push. Nice. You feel that? All right? This is delt. From here, to here. This is it. This is the real estate. JINDER: Yep. JEFF: So when I first initiate the contraction,
yes, you want to go long, but the first move is not up here, right? You wish it was already. Every time you have to come down, right? JINDER: [inaudible 0:09:34]. JEFF: The first move out is going to be right
in here. Feel that? JINDER: Yeah. JEFF: So now, it’s in here. So now I’ve got that. Now, can I just keep pushing through there? And you can’t. See that? Now the difference is that, for the first
time – now hold it. So all that tension is right there. JINDER: Yep. JEFF: You don’t abandon heavy weight training. JINDER: Yeah. JEFF: But what I really want to try to get
in effect, the hypertrophy effect, I know that ultimately I have to get as much tension
into that muscle, and that’s what I’m trying to build. Now, athletically there are a lot of things
you could to athletically become better, stronger, and more functionally athletic. JINDER: Yeah. JEFF: You know, part of your job is the aesthetics;
it’s looking good, right? So if you want to get your delts to pop and
look better, you have to figure out how you can drive as much tension right there. And a lot of times your delts have probably
never felt 15lbs of tension directed right there. JINDER: You’d be right. JEFF: Yep. Just like that. JINDER: I can see my delts firing. JEFF: Totally. And then I like the one and a half technique
because it enforces that “Wait, I’m not done. I’ve got to do it again?” And that – right. But if you did this for four weeks your delts
would start to pop even more because they just haven’t been going that way. JINDER: Yeah. JEFF: I mean, your shoulders are f***king
massive. If you get them – if you get your delts
balancing out your traps you’re going to look- JINDER: Game changer. JEFF: Yeah. That’s it. It’s like – you did it perfectly that time. You literally initiated right with the delts. And then you’ve got to kick it again. There you go. Up. Yep. It’s that last inch. That last inch right at the top. That’s the hardest, but – yeah. So if you- JINDER: 10kg, right? JEFF: Turn the weights this way so you can
actually see what they are. Elevation with any of this internal rotation
– especially with someone with problems with their shoulders, it’s going to become
more of a problem. Just because anatomically when you turn your
arm in – this is all internal rotation. It doesn’t have to be this, like people think. JINDER: Yeah. JEFF: That’s just one way to do it. I could do it from here, to here. That’s still internal rotation, up here on
the shoulder. So I’m internally rotated. I internally rotate, and I elevate. Not only that, you actually stop motion. So watch. Go as high as you can. That’s as high as you can get internally rotated. Now, turn your arm up and it goes up because
you’re blocking it. JINDER: Yeah. If you go – some people could go up to here. You go all the way up? JEFF: For that. So for you, it would actually be interesting
because one of the exercises I’ll show you guys with the plate is called a trap raise. JINDER: Yep. JEFF: It’s not an upper trap raise. It’s a lower trap raise. But if you keep going straight up, now we’re
kicking this in. you feel that? Right in there. Right here. Take the plate here. Again, it all starts with the setup. I start with the plate up against my thighs,
but as it comes up I face the plate away from me. So I’m here, and I face it away from me that
way. You’ll feel it when you do it with the plate. Then you get that squeeze, where I can almost
feel it cramp on me in the top position. Right there. You feel it? JINDER: Yeah. JEFF: And then you come down. When you come down it doesn’t just drop. You keep everything back here as this comes
out in front of you. JINDER: Is there a point where I try transfer
it to my front delt? JEFF: It’s going to happen. It’s going to happen on its own, once it passes
the 90 degree mark. JINDER: Yeah. JEFF: So remember, when you initiate it, you
are initiating from here. Stand back a little bit. Now just go ahead and do your regular raise. Keep your arms out, long. That’s all front delt. JINDER: Yep. JEFF: See that? JINDER: Yeah. JEFF: Now from here up is where it usually
starts to turn into low trap, if you do it right. Which is now – you can feel it shifting
back here. JINDER: Yep. JEFF: Now back into here. JINDER: For someone with scar tissue, should
you really push through that? JEFF: Well, no. You go to where your range is. JINDER: Yeah. JEFF: So, wherever your – where’s your range? JINDER: Pretty much, I try to avoid this range
of motion, but this is where it stops; is that height. JEFF: Does it hurt when you lift it? JINDER: No, it just – because of all the- JEFF: You can safely go there. You call it neuromuscular reeducation. JINDER: Yep. JEFF: But honestly, this is training. JINDER: Yep. JEFF: Because you can hypertrophy the shit
out of your muscles doing this kind of training, for the reasons I told you. You aren’t really pushing this kind of tension
through the muscles anyway. JINDER: Yeah.

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