Build ALL 3 Deltoid Heads with this SINGLE Dumbbell Workout Technique!! (The Kamalu Shoulder Combo)
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Key Timestamps:
0:00 Intro - Kamalu Shoulder Combo
1:15 Intro - Max Gains Shoulder Program
2:00 Shoulder Combo - Instructions
2:44 Shoulder Combo - Demo
3:03 Shoulder Combo - Form Tips
4:33 Anatomy & Biomechanics - Posterior (Front) Deltoid
6:05 How the Combo Works the Posterior (Front) Deltoid
8:27 Anatomy & Biomechanics - Lateral (Middle) Deltoid
9:10 How the Combo Works the Lateral (Middle) Deltoid
9:31 NEVER Do Shrugs / Upright Rows Like This!!!
10:43 Do Them Like THIS
11:54 Anatomy & Biomechanics - Anterior (Front) Deltoid
12:52 How the Combo Works the Anterior (Front) Deltoid
13:25 How to Do Effective Anterior Raises & Presses
14:51 Preview - Maximum Gains Series | Total Shoulder Program
17:55 Shoulder Program Discounts!!
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In this video I’m going to go over one of the single best shoulder exercises that exists! I call it the Kamalu Shoulder Combo, and it’s one of the best because it combines power moves for ALL 3 Deltoid Heads into a single, fluid, motion.
We’re talking the Posterior Deltoid, Lateral Deltoid, and Anterior Deltoid, all in one! And that’s no simple feat, because the posterior deltoid and anterior deltoid have completely opposite roles. The anterior deltoid flexes the arm forward, while the posterior deltoid extends and hyperextends it backward. The anterior deltoid performs horizontal adduction, while the posterior deltoid performs horizontal abduction. The anterior deltoid internally rotates the humerus, while the posterior deltoid externally rotates the humerus. BUT we’ll nail them both, as well as the lateral head, with the Kamalu Shoulder Combo.
So first, I’ll demonstrate the exercise for you, then we’ll dive into the anatomy and biomechanics behind the technique to understand why it’s so effective in hitting all 3 deltoid heads, and then I’m going to finish by giving you a preview of the Maximum Gains Series - Total Shoulder Program.
The first part of the Kamalu Shoulder Combo targets the posterior deltoid. Also called the rear deltoid,it's located on the back of the shoulder. It originates on the posterior edge of what’s called the spine of the scapula, and then travels down to insert on the humerus. When it contracts, it’s going to pull on that insertion point, which will bring the upper arm back. If the arm is out in front of you, then pulling it back is called extension of the arm. Yet when the arm is level with your body, then pulling it back is called hyperextension, and to really get maximum contraction of the posterior deltoid fibers, you have to hyperextend your arm behind your back.
Next is the lateral or middle deltoid, which sits right in the middle of your shoulder. It originates on the lateral edge of the scapula on what’s called the acromion, and then inserts on the lateral edge of the humerus. Since the origin is lined up right above the insertion point, it’s going to pull straight up on the humerus from the side of your body, which results in what’s called abduction of the shoulder.
The anterior or front deltoid sits in the front of the shoulder....
Watch the video for the rest!
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Credits: Anatomy animations courtesy of Muscle & Motion ( / muscleandmotion )
Disclaimer: Michael has not yet finished his medical training, and is therefore not yet a licensed physician. None of the material in this video should be taken as medical advice
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