Arsenal Performance and Rehabilitation

05/21/2026

Your shoulder probably doesn’t need more mobility.
It needs more stability.

A lot of people stretch and foam roll their shoulders nonstop, but if you can’t control the joint under load, symptoms keep coming back.

Mobility without stability is just uncontrolled motion.

The goal is to build strength and control through ranges the shoulder can actually own—especially overhead.

These are examples of what can be used—not a one-size-fits-all plan.

Stability creates usable mobility.

05/20/2026

Strengthen your low back THROUGH bending, not by avoiding it.

The idea that spinal flexion and rotation is dangerous is not only outdated, but also harmful.

If you specifically avoid training a certain position, you’ll almost certainly be weak in that position. Spinal flexion is no different.

The moment you need to pick up a heavy object that’s not a perfect ergonomic shape (like most objects in real life), you’re likely to hurt your back.

People that don’t train their back are arguably at HIGHER risk for injury, as they have no practice at stabilizing the back under load.

Naturally, you need to train your back responsibly. You shouldn’t just max out your Jefferson curl, but controlled, deliberate spinal loading goes a long way for your back health.

05/18/2026

Most people train strength without ever learning stability first.

The DNS Star challenges your ability to control movement through the trunk, shoulders, and hips all at once — which is exactly why it’s so effective for lifters and athletes.

If you feel unstable overhead, shaky under load, or constantly compensating during movement, this is a great drill to add into your routine.

Control creates strength. Stability keeps it there.

05/15/2026

Unstable shoulders don’t need more random band exercises.

If you can’t control load overhead, the shoulder will eventually let you know.

A lot of shoulder issues come from poor stability, poor positional control, and trying to force strength through ranges the body doesn’t actually own yet. Throwing weight overhead without control is a great way to keep irritating it.

The goal is to build strength with control—especially in overhead positions where the shoulder and scapula need to work together efficiently.

These are examples of what can be used—not a one-size-fits-all plan.

Own the position before you load the position.

05/10/2026

05/08/2026

Back pain is rarely just a “back problem.”

A lot of people do prone press ups thinking they’re some magic fix—but if the low back is compensating for stiffness, weakness, or poor control elsewhere, symptoms usually keep coming back.

Very often, the hips, core, or thoracic spine aren’t doing their job, forcing the low back to absorb more stress than it should.

The goal isn’t just to stretch the back. It’s to improve movement quality, build strength, and increase tolerance so the back stops compensating.

These are examples of what can be used—not a one-size-fits-all plan.

Train the system, not just the symptom.

04/28/2026

Rotator cuff training should reflect how your rotator cuff actually works.

These muscles help stabilize the shoulder when you LIFT YOUR ARM.

Given this information, why would you only train it with your arm at your side? This is arguably the position at which your shoulder needs the LEAST support from the rotator cuff.

Rotator cuff exercises need to involve the less stable positions (overhead, lifted out to the side, etc.) to train its ability to stabilize in these positions.

04/18/2026

Your back hurts because it’s not stable.

The idea that the back is fragile and should be kept perfectly neutral is not only outdated, but also potentially contributing to your back pain.

Like any joint, the spine should be able to stabilize through its entire range of motion, even with loading.

If it can’t, you’re prone to local irritation or muscle spasms as a last ditch effort to stabilize, which just leads to more pain.

The solution? Load your spine in throughout its ROM, not just in neutral. This video shows several examples.

04/08/2026

Your patellar tendon is weak…

So the only way to solve your tendinitis is to make it stronger.

Like muscles, your patellar tendon needs load applied to it to become bigger and more resilient. Knee over toe movements and isometrics are a great way to achieve this.

03/19/2026

“Lifting weights is bad for your back”

Ok then…

Why do sedentary people also have back pain at high rates?

Why is back pain so common when the large majority of people do not lift weights at all?

Why is strengthening used as a treatment for people who have sustained back injuries?

There is plenty of research highlighting the health benefits of resistance training. Don’t let fear of injury stop you from doing it.

Statistically, regardless of what you do, you’re probably going to have back pain at some point in your life anyway. Just do what you enjoy doing.