The Shoulder Survival Guide: Press Heavier, Hurt Less
The Shoulder Survival Guide: Why Shoulder Health Matters for Strength Athletes
The Foundation of Pressing Strength
When it comes to strength sports, few things are as brutal on the body as heavy pressing. Whether you’re grinding through a max-effort log press in strongman, chasing PRs on the bench in powerlifting, or securing a heavy jerk in Olympic weightlifting, your shoulders take an absolute beating. And if you’re not actively protecting them, they’ll break down—sooner rather than later.
The shoulder is the most unstable and injury-prone joint in strength sports. Unlike the hip or knee, which are built for stability, the shoulder prioritises mobility over structural support. This makes it versatile—but also vulnerable. It’s not a question of if poor shoulder management will lead to pain and dysfunction; it’s a question of when.
For strength athletes, shoulder injuries aren’t just a setback; they’re often a death sentence for progress. Once chronic pain sets in, your ability to train heavy is compromised, your pressing strength suffers, and even your squat mechanics can be affected (low-bar squat, anyone?). The smartest lifters understand that shoulder health isn’t just about staying pain-free—it’s about longevity, performance, and pressing bigger numbers for years to come.
Why Shoulder Health Is Non-Negotiable
For strength athletes, pressing strength is not just about brute force. If that were the case, everyone would just hammer overhead and bench presses relentlessly and expect success. Instead, the reality is that pressing strength is built on three critical pillars:
Mobility – Without proper mobility, you’re pressing from compromised positions, increasing the risk of impingement and rotator cuff injuries.
Stability – Weak rotator cuffs and poor scapular control lead to instability, which means your body compensates with improper mechanics—setting you up for pain and dysfunction.
Intelligent Programming – Repeating the same pressing patterns (e.g., barbell bench press four times per week) without variation is a fast track to chronic shoulder issues. Variation is key to long-term resilience.
Who Needs to Prioritise Shoulder Health? (Hint: You Do)
Every strength athlete is at risk for shoulder problems, but different disciplines come with unique demands:
Powerlifters: Heavy bench pressing places extreme strain on the anterior shoulder and AC joint. Poor setup and excessive range of motion often lead to chronic pain.
Strongman Competitors: Overhead events like log press, axle press, and circus dumbbell put enormous stress on the delts and rotator cuffs, often under less-than-optimal conditions (fatigue, awkward implements, etc.).
Olympic Weightlifters: Snatches and jerks demand high mobility and dynamic stability, making weightlifters particularly prone to labrum injuries and rotator cuff tears.
If you lift heavy and press frequently, your shoulders are at risk—unless you take the right steps to keep them healthy.
The Goal of This Guide
This article will teach you how to press heavier, pain-free, and extend your lifting career by avoiding common mistakes that wreck your shoulders. We’ll cover:
✅ The biggest mistakes lifters make that lead to shoulder breakdown.
✅ The best adjustments for bench press & overhead press to reduce injury risk.
✅ Programming fixes to improve shoulder resilience and longevity.
✅ The best rehab & prehab exercises for bulletproof shoulders.
✅ A deep dive into the Donnie Thompson Super D Shoulder Protocol—one of the most effective recovery methods for lifters.
By the end of this series, you’ll have the knowledge to train smarter, lift heavier, and keep your shoulders pain-free and powerful for the long haul. If you want to press heavy without breaking down, this is the guide for you.
The Key to Pressing Power: Understanding Shoulder Health & Stability in Strength Sports
Why Shoulder Stability Is the Foundation of Strength
If you want to press heavy and keep progressing in strength sports, your shoulders need to be strong, stable, and resilient. Too many lifters focus on sheer pressing volume without considering the structural demands their shoulders endure. Over time, this lack of balance leads to chronic pain, weakness, and major injuries—all of which stall progress and shorten careers.
Every strength sport places unique demands on the shoulders. Whether you're a powerlifter, strongman competitor, or Olympic weightlifter, your success under the bar depends on your ability to maintain healthy, stable shoulders throughout your training career.
The Role of Shoulder Stability in Strength Sports
✅ Powerlifters – Shoulder strength and stability are essential for the bench press and any overhead accessory work. The bench press requires strong rotator cuffs, scapular control, and shoulder positioning to prevent excessive strain on the AC joint, pec tendons, and rotator cuff. Weak or unstable shoulders lead to poor bar path, failed lifts, and injuries.
✅ Strongman Athletes – Overhead pressing in strongman is more dynamic and unpredictable than in powerlifting. Movements like the log press, axle press, circus dumbbell, and odd-object overhead lifts place massive stress on the delts and rotator cuffs. Without proper shoulder mobility, stability, and strength, lifters struggle to stabilise heavy, awkward loads, increasing injury risk.
✅ Olympic Weightlifters – The snatch and jerk demand extreme mobility and dynamic stability. The shoulders must stabilise loads overhead while moving explosively, which places enormous stress on the rotator cuff and labrum. Without proper stability, weightlifters risk shoulder dislocations, labral tears, and rotator cuff injuries.
No matter your sport, if your shoulders aren’t stable, your performance will suffer—and injuries will eventually catch up to you.
The Consequences of Poor Shoulder Health
If you ignore shoulder health, you’re setting yourself up for serious problems. Here’s what happens when shoulder weakness, instability, and poor mobility go unchecked:
🚨 Chronic Pain → Ruining Press Progress
When the shoulder joint is unstable, pressing movements become mechanically inefficient, causing strain on the rotator cuff, pecs, and AC joint.
Over time, nagging shoulder pain turns into chronic issues, limiting pressing strength and making it harder to maintain consistent progress.
🚨 Weakness & Instability → Poor Bar Path & Stalled Lifts
If the shoulder lacks proper stability, the body compensates by using inefficient movement patterns.
Weak rotator cuffs and poor scapular control lead to unstable bar paths, causing failed lifts, excessive strain on joints, and a plateau in strength gains.
In overhead movements, instability makes it harder to lock out weights and maintain control under heavy loads.
🚨 Major Injuries → Long-Term Setbacks Neglecting shoulder health eventually leads to serious injuries, including:
Rotator Cuff Tears – Caused by repetitive strain, imbalances, and poor movement mechanics.
Labrum Damage – Common in weightlifters and strongman competitors due to heavy overhead loading and instability.
Shoulder Impingement – Chronic inflammation from excessive pressing without proper recovery or accessory work.
Once an injury happens, recovery takes months, if not years, and in some cases, requires surgery. If you want to keep pressing heavier and stay in the game, prioritising shoulder stability is non-negotiable.
What You Can Do Right Now
If you’re experiencing shoulder instability, weakness, or pain, it’s time to address the issue before it becomes a major problem. Strength athletes need to focus on:
✔️ Building Stability – Strengthening the rotator cuff, scapular stabilisers, and upper back to support pressing movements.
✔️ Improving Mobility – Ensuring full range of motion without excessive stiffness to allow for safe and efficient movement patterns.
✔️ Smart Programming – Balancing pressing volume with shoulder prehab, accessory work, and movement variety.
Taking the time to improve your shoulder health now means bigger lifts, fewer injuries, and a longer career in strength sports.
The Biggest Mistakes That Are Destroying Your Shoulders
Why Lifters Keep Wrecking Their Shoulders
Shoulder injuries in strength sports are rarely random. More often than not, they are self-inflicted. Lifters spend years making the same mistakes—until the pain catches up, progress stalls, and rehab becomes their new full-time job. If you’re serious about pressing heavy for the long haul, you need to stop destroying your shoulders with bad habits.
Let’s break down the biggest mistakes lifters make and how to fix them before it’s too late.
1. Overuse of the Straight Bar
The “SBD Brigade” (Squat, Bench, Deadlift 4x per week with a straight bar) is on borrowed time.
🔴 Constant straight bar benching wrecks shoulder integrity.
🔴 Low-bar squatting forces the shoulders into extreme external rotation.
🔴 Zero variation means chronic wear and tear with no relief.
Many lifters assume that more specificity = better results, but in reality, hammering the same movement patterns week after week is a guaranteed way to grind your shoulders into dust.
✅ The Solution: Use specialty bars and exercise rotation to build strength without breaking down.
Swap in the Safety Squat Bar (SSB) & Cambered Bar for squats to reduce shoulder strain.
Use a Swiss bar, log press, or football bar for pressing to keep shoulders healthier while still building maximal strength.
Cycle variations using a conjugate-style approach to keep training effective AND sustainable.
2. Poor Bench & Overhead Press Technique
A bad setup or inefficient technique doesn’t just limit strength—it can wreck your shoulders permanently.
Bench Press Mistakes That Ruin Your Shoulders:
❌ Over-Flared Elbows → Leads to pec strains & AC joint stress.
❌ Excessive Range of Motion (Every Time) → Unnecessary strain on the anterior delts and connective tissue. Its important to be strong through all ROM’s of the shoulder and pec but its not necessary to overload them constantly.
❌ Weak Upper Back → Causes instability, poor bar control, and shoulder pain.
✅ Fixes:
Tighter setup = safer shoulder positioning.
Engage the lats to protect the shoulder joint.
Use board presses or shoulder saver pads to control range and reduce stress.
Overhead Press Mistakes That Destroy Your Shoulders:
❌ Pressing Forward Instead of in a Vertical Bar Path → Overloads the front delts & impinges the joint.
❌ Weak Lockout Due to Poor Scapular Stability and Control → Causes premature fatigue & instability under heavy loads.
❌ Overreliance on Brute Force Instead of Triceps & Upper Back Drive → Leads to inefficient mechanics & chronic pain.
✅ Fixes:
Paused Overhead Presses → Reinforces tight bar path.
Log Press & Axle Press → Train overhead strength in more shoulder-friendly positions.
Incline Pressing → Strengthens the triceps & upper back for better overhead stability.
3. Neglecting Shoulder Prehab & Accessory Work
Most lifters only care about pressing numbers—but the strongest shoulders are both mobile and stable.
🚨 The Mistake: Ignoring the rotator cuffs, scapular stabilisers, and upper back in favor of endless pressing.
🚨 The Consequence: Chronic imbalances, instability, and injuries that could have been prevented.
✅ Fixes:
Scapular Control Work → Face pulls, band pull-aparts, and YTWs.
Rotator Cuff Strength → External rotations, bottoms-up kettlebell presses.
Upper Back Development → Rows, rear delt flys, and traps work for pressing longevity.
4. Failing to Rotate Exercises (Conjugate Principle for Shoulder Longevity)
One of the biggest lies in strength training is that you need to bench every single week to build a big bench.
❌ The Myth of Specificity Overload → Doing nothing but the competition lift week after week is a fast track to stagnation and injury.
❌ Lack of Variation → Repetitive stress on the same tissues without rotation leads to overuse injuries.
✅ The Smarter Approach: Conjugate Rotation
Rotate max effort pressing variations every 2-3 weeks to build strength while avoiding wear & tear.
Use specialty bars & different pressing angles to train the movement without the same repetitive strain.
Cycle accessory work strategically to target weak points without excessive overload.
Fixes:
✔️ SSB & Cambered Bar Squats → Reduce shoulder strain while still building squat strength.
✔️ Football Bar, Log Press, Swiss Bar → Pressing variety that spares the shoulders while increasing strength.
✔️ Board Presses & Shoulder Saver Pads → Reduce ROM & stress on the AC joint.
Fix These Mistakes Before It’s Too Late
If you’re pressing heavy and not taking care of your shoulders, it’s only a matter of time before they break down. Avoid these common mistakes and start making smarter choices now.
✅ Use specialty bars & exercise variation to avoid overuse injuries.
✅ Clean up bench & overhead press technique to protect your joints.
✅ Incorporate shoulder prehab & accessory work to reinforce stability & mobility.
✅ Rotate pressing movements and squat bars intelligently to keep progressing without destroying your shoulders.
Ignoring shoulder health will eventually cost you. Train smarter, press heavier, and stay in the game for the long haul. 💀🔥
The Best (okay best Minimalist that you will actually do) Shoulder Warm Up
A proper shoulder warm-up isn’t just about getting blood flowing—it’s about preparing the joints, stabilisers, and pressing mechanics for heavy lifting. By combining old-school methods with modern shoulder-saving techniques, here’s a simple but highly effective approach:
1️⃣ Bench-Based Shoulder Openers – Lie on the bench and let the bar gently pull your shoulders into extension, keeping tension in the upper back. This stretches the pecs, primes the scapulae for retraction, and helps lengthen the joint.
2️⃣ Light Dumbbell Rotations & Presses – Use 2.5–5kg dumbbells for external and internal rotations, front raises, and light presses to engage the rotator cuff and activate the delts without excessive strain.
3️⃣ Band Work for Scapular Stability – Perform face pulls, banded dislocations, and pull-aparts to reinforce scapular control, rear delt activation, and upper back tightness before pressing.
4️⃣ Barbell Warm-Up Reps with Intent – Before adding weight, execute slow, controlled empty bar reps, focusing on lat engagement, bar path, and upper back tightness to lock in technique before lifting heavy.
This four-step approach ensures your shoulders are stable, mobile, and primed for pressing—minimising injury risk while maximising strength. 🔥🏋️♂️
Bulletproof Shoulder Programming: How to Build Strength Without Injury
Press Heavy, Stay Healthy
If you want to build serious pressing strength without destroying your shoulders, your programming needs to be smarter, not just harder.
Too many lifters fall into one of two camps:
The Volume Junkies – Pressing too often, leading to chronic wear and tear.
The Minimalists – Avoiding pressing altogether due to shoulder issues, leaving strength gains on the table.
The key is intelligent programming—maximising strength while keeping your shoulders resilient. Here’s how to do it right.
A Smarter Approach to Programming Presses
Heavy pressing is essential for powerlifters, strongman athletes, and weightlifters, but it must be structured to avoid overuse injuries. Small adjustments in exercise selection, volume, and movement variation can make all the difference.
Bench Press Adjustments for Shoulder Health
The standard flat barbell bench press is great, but it shouldn’t be your only tool. Here are modifications that reduce joint strain while maintaining strength development: Especially if you are already in difficulty.
✔️ Board Presses – Limits range of motion, reducing strain on the AC joint and pec tendons, while emphasising lockout strength. Ideal for pressing without aggravating shoulder pain.
✔️ EliteFTS Shoulder Saver Pad – A simple yet effective tool that mimics a board press without needing a partner. Allows for safer benching, especially for those recovering from minor shoulder issues.
✔️ Fat Gripz/Thicker Bars – Forces better shoulder engagement by increasing the diameter of the bar, reducing stress on the wrists and elbows while encouraging neutral grip activation.
Overhead Press Adjustments for Shoulder Longevity
Overhead pressing places direct stress on the shoulder joint. Selecting variations that minimise wear and tear while maximising strength is key:
✔️ Log Press – Provides a more neutral wrist and shoulder position, reducing rotational stress and allowing for stronger overhead mechanics.
✔️ Axle Press – Demands upper back and triceps control, reducing direct reliance on the shoulder joint for stability.
✔️ Z Press & Seated Variations – Forces strict control and shoulder activation, reinforcing stability and reducing momentum-driven compensation.
Each of these movements allows for overhead strength development while minimising excessive strain on the shoulder complex.
The Right Frequency & Volume: How Often Should You Press?
Proper programming balances intensity, volume, and recovery. Overuse is what destroys shoulders—not pressing itself. Here’s a smarter frequency model to follow:
✅ Bench & Overhead Press – 1-2x per week heavy, with an additional session for speed/technical refinement.
✅ Accessory Shoulder Work – 2-3x per week, targeting stability, endurance, and joint resilience.
A well-structured program doesn’t just chase max effort days—it incorporates prehab, accessory work, and movement variety to keep you pressing heavier for longer.
Strength & Longevity Go Hand-in-Hand
Building a strong press isn’t just about brute force—it’s about smart, sustainable programming.
✅ Modify your pressing movements to avoid excessive joint strain.
✅ Balance intensity and frequency to prevent overuse injuries.
✅ Use accessory work to reinforce stability and control.
Strength isn’t just about how much you lift—it’s about how long you can keep lifting. Train smarter, press heavier, and keep your shoulders injury-free for the long haul.
Bulletproof Shoulders: The Best Rehab & Prehab Exercises for Shoulder Health
Stronger Shoulders, Fewer Injuries
If you press heavy, your shoulders are under constant stress. Without proper prehab and rehab work, it’s only a matter of time before pain, instability, or serious injury sets in. You can’t just press your way to stronger shoulders—you need to train them intelligently.
The best lifters don’t just focus on strength; they focus on resilience. That means building mobility, reinforcing stability, and preventing injuries before they happen. Whether you’re dealing with nagging shoulder pain or looking to bulletproof your pressing power, these movements are non-negotiable.
The 5 Best Movements for Shoulder Health
These exercises target rotator cuff strength, scapular stability, and joint resilience—all essential for keeping your shoulders strong and injury-free.
1. Dead Hangs 🏋️♂️
✅ Why It Works: Decompresses the shoulders, strengthens grip, and builds passive stability.
✅ How to Do It: Hang from a pull-up bar with an active scapular position for 20-60 seconds. Progress by adding light weight.
2. Rear Delt Rows 💪
✅ Why It Works: Strengthens scapular retraction, reinforcing upper back stability for pressing.
✅ How to Do It: Perform bent-over rows with dumbbells, focusing on pulling toward the lower chest to engage rear delts.
3. Bottoms-Up Kettlebell Presses 🔥
✅ Why It Works: Forces ultimate stabilisation, improving control for overhead pressing.
✅ How to Do It: Hold a kettlebell upside down and press slowly, keeping full control throughout the range.
4. Banded Face Pulls 🎯
✅ Why It Works: Strengthens external rotation and postural muscles, reinforcing shoulder integrity.
✅ How to Do It: Use a band or cable to pull toward your forehead, keeping elbows high and squeezing the rear delts.
5. Landmine Presses 🏆
✅ Why It Works: Provides pain-free overhead pressing, ideal for those with shoulder discomfort.
✅ How to Do It: Press the barbell at an angle using a landmine setup, keeping control through the lockout.
The Donnie Thompson Super D Shoulder/Pec Protocol
For lifters who press heavy and often, Donnie Thompson’s Super D Protocol is one of the best recovery methods for shoulder health. This protocol focuses on soft tissue release, joint restoration, and high-rep flushing work to keep shoulders healthy.
1. Shoulder Smashes 🏋️
✅ Why It Works: Releases tight pecs and delts, preventing impingement and front-side dominance.
✅ How to Do It: Use a lacrosse ball or PVC pipe to apply deep pressure to the pecs, front delts, and traps.
2. Banded Distractions 🔄
✅ Why It Works: Stretches and restores joint capsule mobility, improving pressing mechanics.
✅ How to Do It: Attach a band to a rack, loop it around your arm, and let it pull the shoulder into extension.
3. Super D Shoulder Flush 💨
✅ Why It Works: Dynamic hanging and traction work that promotes blood flow and recovery.
✅ How to Do It: Hang from a bar with slight movement, or use light bands for distraction and mobility drills.
4. High-Rep Shoulder Work 🔥
✅ Why It Works: Flushes the shoulders with blood, reinforcing endurance and mobility.
✅ How to Do It: Perform 3-5 sets of 100 reps with light bands, focusing on controlled movement.
Super D Shoulder Protocol
Shoulder Resilience is the Key to Strength
The strongest lifters aren’t just strong—they’re injury-resistant. If you want to keep pressing heavy, you need to invest in shoulder prehab and recovery work.
✅ Train shoulder stability & mobility to prevent injury.
✅ Use high-rep recovery work to reinforce joint resilience.
✅ Incorporate Super D techniques to flush out pain and keep pressing strong.
Don’t wait until you’re injured to fix your shoulders. Start now, stay healthy, and press heavier for longer.
The Conjugate Approach to Shoulder Longevity: How to Press Heavy Without Breaking Down
Why Conjugate Training is the Key to Shoulder Health
If you want long-term pressing strength, you need a system that builds power without wrecking your joints.
The Westside/Conjugate Method is not just about max effort and dynamic work—it’s about strategic variation to prevent injuries while building elite-level pressing strength.
Too many lifters still fall into the trap of benching 4x per week, grinding the same movements into the ground. That mentality leads to:
❌ Overuse injuries (rotator cuff tears, AC joint pain, pec strains).
❌ Shoulder instability from excessive stress on the same tissues.
❌ Stagnation—because adaptation slows down when you never rotate exercises.
Let’s break down why the Conjugate system is superior for shoulder health and how to program it effectively.
Why the “Bench 4x Per Week” Mentality is Wrong
If benching heavy 4x a week actually worked, every powerlifter would be injury-free and benching monstrous numbers. The reality?
📉 Most lifters who push this approach break down long before they reach their potential.
📉 No elite lifter benches heavy every single week without rotating variations.
📉 Overuse injuries are inevitable when pressing volume is too high with no intelligent programming.
The Conjugate Fix:
✅ Rotate max effort movements every 1-3 weeks.
✅ Rotate accessory movements every 4-6 weeks.
✅ Train pressing with dynamic effort work to reinforce mechanics while reducing joint wear.
Bench Press & Squat Variety to Save Shoulders
One of the biggest mistakes lifters make? Ignoring specialty bars and movement variations.
Barbell Variations That Protect the Shoulders
✔️ Football Bar & Swiss Bar → More neutral grip = less joint strain while still building pressing power.
✔️ Cambered Bar & Bow Bar → Allows for increased range of motion without excessive shoulder stress.
✔️ SSB (Safety Squat Bar) → Removes the shoulder strain of low-bar squatting, which is often a hidden cause of pressing injuries.
Pressing Adjustments to Reduce Shoulder Stress
✔️ Board Presses & Pin Presses → Reduce excessive ROM and emphasise lockout strength.
✔️ Dynamic Effort Work (Bands & Chains) → Reinforces pressing mechanics while reducing the eccentric load that destroys shoulders over time.
Using these variations keeps pressing progressive and pain-free, while allowing consistent overload without wearing down the same tissues.
The Conjugate Rotation System for Shoulder Longevity
Instead of hammering the same lifts week after week, Conjugate training follows a structured rotation to keep progress moving while avoiding injuries.
📌 Max Effort Pressing (Rotate every 2-3 weeks)
Week 1: Floor Press (Football Bar)
Week 2: 2-Board Press (Straight Bar)
Week 3: Log Press
Week 4: New Variation
📌 Speed/Technique Pressing (Dynamic Work)
Week 1-4: Speed Bench with Bands (8x3 @ 60-70%)
Week 5-8: Speed Overhead Press with Chains (6x3 @ 65%)
📌 Accessory Work Rotation (Every 4-6 Weeks)
Block 1: Rear Delt Rows, Face Pulls, Z Press
Block 2: Landmine Press, Bottoms-Up Kettlebell Press, Band Pull-Aparts
Block 3: Incline Dumbbell Press, Trap 3 Raises, Overhead YTWs
This constant rotation of movements ensures:
✅ Joints stay fresh while strength keeps climbing.
✅ Overuse injuries are minimised because no single movement pattern is overexposed.
✅ Strength carries over because weak points are always addressed.
Train Smarter, Press Longer
The strongest lifters don’t just train hard—they train smart. The Conjugate approach to shoulder longevity is about building strength without breaking down.
✅ Rotate max effort lifts to prevent overuse.
✅ Use specialty bars & dynamic effort work to reinforce pressing power.
✅ Cycle accessory movements to keep shoulders healthy and strong.
Lifting isn’t just about how much you can press right now—it’s about how long you can keep pressing heavy. Train smarter, press longer, and stay in the game. 💀🔥
Press Heavy, Stay Injury-Free: The Ultimate Shoulder Health Recap
The Big Picture: Why Shoulder Health is Non-Negotiable
If you’re serious about powerlifting, strongman, or weightlifting, your shoulders are your foundation for pressing power. Neglecting shoulder health isn’t an option if you want to keep hitting PRs without breaking down.
Too many lifters destroy their shoulders due to poor technique, bad programming, and a lack of intelligent movement selection. But that doesn’t have to be you.
Here’s a breakdown of everything you need to know to keep pressing heavier while staying injury-free.
Key Takeaways: The Blueprint for Shoulder Longevity
✅ Shoulder health is critical for long-term strength in powerlifting, strongman, and weightlifting.
✅ Avoid excessive straight bar work—rotate specialty bars and pressing variations to prevent overuse injuries.
✅ Fix common technique errors in the bench press & overhead press to improve mechanics and reduce strain.
✅ Incorporate prehab & rehab work
✅ Use a Conjugate-style approach—rotate max effort pressing movements every 2-3 weeks and accessory work every 4-6 weeks to avoid stagnation and injury.
✅ Board presses & shoulder saver pads can reduce excessive ROM, improve lockout strength, and take pressure off the shoulder joint.
This is how you press heavy without pain and build strength without sacrificing longevity.
Don’t Just Lift Heavy—Lift Smart
The strongest lifters aren’t the ones who train recklessly—they’re the ones who understand how to train hard while training smart.
Most lifters wreck their shoulders because they don’t program properly. But that doesn’t have to be you.
If you want to press heavier, stay injury-free, and keep lifting for years to come, your programming needs to reflect that.
💀 I build custom training programs that integrate strength, longevity, and real-world injury prevention for lifters who want to stay in the game. 💀
🚀 Apply for coaching now and let’s get you pressing bigger numbers—without breaking down.
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