Maximize Power Ground Up Transfer (and activate your serratus anterior)

You might start getting more videos from me shot in my basement workout corner.

My 6 month old baby girl Livia is the cutest thing ever and I enjoy working from home more so I can bug her often throughout the day. 🙂

Because of this, you’ll be getting more corrective/patterning/activation drills that I do because I typically do these at home versus at the gym.

In today’s video, I reveal one of the techniques that I’ve integrated into my upcoming Shoulder Flexibility Solution, which is about 57% done.

[BTW – I’m definitely going to include much of the feedback I got from the survey responses, so thanks again for taking the time to respond if you in fact did respond]

Poo poo to the rest of ya bums 😉

In today’s video, you’re going to see how to train the skill of transferring force from the ground up through to your hand, like you want to do if you enjoy throwing really powerful punches.

In fact, after learning this skill, you may be able to punch so hard, you could punch down a 100 oak tree from its base.

I’m not exaggerating.

On top of that, I also show you how to activate the serratus anterior, with important coaching cues that many don’t know.

A sleepy/weak serratus anterior can result in:

[+] Pain and tightness between your shoulder blades (due to compensatory action from the rhomboids and middle traps)

[+] Decreased ability to transfer maximum force from the ground through to your hand

[+] A tight pec minor or a pec minor that won’t release even fromthe most aggressive stretching and treatment regimen

This last point is uber-important because a lot of guys have tight PEC MINORs and this limits flexibility and increases anterior shoulder pain and can create nerve impingements.

Yikes.

You’re getting a lot of bang from your buck in this vid ONLY if you put it to work for you.

Best part is all you need is a wall or something you can push up against with your hand, so NO EXCUSES.

Give it a go and make sure you tell me if you felt the serratus activate and if you became aware of any “force leaks” in your body when driving through the ground.

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Marc Stokes
Marc Stokes

Bro
I just reped out 10 per side . This is my new favorite exercise . It makes my back and wrist feel great , I think I must have winged scapula my back muscles in the middle of my back really stick out . Also I have a trapped ulnar nerve that give me a lot of wrist pain , this exercise has eased the pain.
Thanks a lot bro
Keep up the good work
From Marc stokes

larry
larry

great post mate great great post ,,,,

Rob
Rob

I am currently going to school to earn my NSCA-CPT and everything you share on your blogs is right on point. It’s great, I am ahead of my class simply by reading and watching your material. Thanks

Eric

Cool bro – best of luck with it!

Jimmy height
Jimmy height

cheers lad

Jimmy height
Jimmy height

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Jimmy height
Jimmy height

READ THIS… THIS WEBSITE SUCKS

Red
Red

Great vid. Very informative. Just a little hard to listen to with headphones, the sound only comes through on one side (I checked to make sure the headphones are working properly, they are). Not impossible to hear, just… funky. Anyway, good stuff.

Eric

Hmmm… never tried listening through headphones before… wonder why it does that? Gotta be due to YouTube though as it comes out through both speakers on my PC.

Ferg
Ferg

Great video, I’ve just started getting into running barefoot for my sprints, so the stuff on the proper foot strike cleared a lot of questions up for me.

What kind of interval on/off times do you work for yourself or your athletes Eric?

Thanks a lot

Hugo
Hugo

Hi Eric, I love your work because you are all about breaking down things scientifically and working the least to get the maximum results. I am currently on your 8 week muscle building program. Really happy with it. I’ve seen a lot of products that focus on stretching, but are really painful and or really boring. I would like to be able to do slips and all that for my striking and grappling. Any video or products that you have for that. Thanks.

Heather
Heather

Thanks for the vid; now I won’t look like an idiot when I do my sprints because I’ll actually be doing it right!

Scott
Scott

Thanks Eric, hepful vid.

FunkMMA

Eric,
Incredible video…this is why you are a Featured Trainer on my FunkMMA website. Like you said if you are going to train, do it right.

For theCombat Fighters and MMA Athletes Sprint Intervals are a MUST when preparing for a fight on increasing your cardio and conditioning for the ring.

I am going to intergrate these techniques into my workouts.

Thanks E-Wong

cork_boi
cork_boi

Wow, I can’t wait to try this out – I use sprint intervals for training but never thought about my technique. I’m the fastest sprinter in my MMA class and at my work’s Sports day so I can’t wait to see if I get any quicker!
Thanks Eric

Eric

Maybe this will bring you down to that sub 10 sec 100m dash you’re so close to. 😛

cork_boi
cork_boi

Wow, I could be the fastest “non-black, over 30’s man” in the world!!!
😉

kirk690
kirk690

hi eric, very informative video as always, definatly gonna work on this for my intervals, got my first semi pro (headhsots standing but no ground n pound)match in 4 weeks, so deep in prep for that.i love your videos as they put even complicated theories into simple 5min vids that are easy to follow and understand, so thank you very much! on another note, is there any information you could provide either through a regualr artical or through a video possibly, that outlines recovery techniques you would reccomend. iv started follwing a foam roller routine an more stretching post excercise, but im still finding regualr training in MMA which is so full on all the time, that i struggle the next day with aches an soreness that prevent me from following a daily routine.i work 40 hr weekends regualy, whic means im down to 4 days training monday-thursday, but i… Read more »

iver
iver

Eric, some questins about your programs.
1. ultimatemmastrength is a newer version or same as in 2009?
if it is same, is there a way for us who bought it than, to receive a prefight warmup, what is now on bonus list?

2. What about mma advanced power and mma-ripped, are you planing a new versions? They were a very good programs. Also mmaripped members website is not anymore available?

iver
iver

Thank You for mail Eric 🙂

Eric

Awesome to hear brutha, glad it helped!

Sam
Sam

Good stuff Eric. Say, could you do something on a tight ql? Thanks.

Rick
Rick

showed no link in video, said connection reset. I would like to see you video

Joe
Joe

Thanks Eric.

Looking forward to adding this to my dynamic warm up (even though I’m not planning on knocking over 100 year old oaks anytime soon).

Also looking forward to your shoulder program. One of my goals is to get enough mobility to do a decent overhead squat.