Mark Bell's Power Project - Power Bite: Ben Patrick Explains Short Range vs. Long Range

Starting point is 00:00:00 Now taking the elbow through a long range is huge for bulletproofing and getting over chronic. Power Project family, this is a Power Byte. And a Power Byte is a highlight from a full-length episode that we do not want you to miss. Links to the full episode are on the podcast show notes, along with special perks for all of our beautiful listeners. Enjoy. I want to know if you could explain the ideas of short range and long range. Because you talk about that a lot but i don't think some people know what that means that was perfect that mark brought up like the band

Starting point is 00:00:28 tricep extension so this is something like we could all go experience right now and do like do a hundred you know band tripe so if you look at the band and you look at your moving hand where does it get tougher at that end when the tricep is in a shortened position. Now it's just like, I like doing dips nice and deep. That shit is quote unquote fixed my elbow shoulder pains is actually where I can do dips, like ass to grass dips, where my bicep closes my forearm. But I put a public video of that on YouTube two weeks ago and I took it down quickly because so many people because i realized holy it's a whole new education

Starting point is 00:01:10 process so many people were slamming for how's that fixing my knee well they were saying they were saying that's going to destroy elbows that's going to destroy shoulders even though that's even though that got rid of my shoulder and elbow pain but that's's the long range. And now if you think, I don't know if you ever did like, like ring pushups or something. Now, if you walk out further, my mom is 67 and she loves her ring pushups because she's walking. I mean, she's quite literally about what we're looking at right here. I've trained so many old ladies in person. And so it was upsetting, but I realized I had to communicate it better that I'm doing the same thing. Now taking the elbow through a long range, that is huge for bulletproofing and getting over chronic pains.

Starting point is 00:01:53 But for the short term, to get the blood plump and get the process started, something like that band. So if you think a band tricep extension, where's the hardest? In that short range. But now a dip when people see me go real deep, that's now getting into a longer range. now a dip when the people see you go real deep that's now getting into a longer range it doesn't mean the exercise is an absolute like meaning you might still have tension at different parts but the point is that okay a super deep push-up or a super deep dip or something like that would be considered a long range exercise whereas then the band tricep extension would be a short range and so really it's about understanding both of those and then understanding that those long range like imagine if someone

Starting point is 00:02:29 on a push-up could only go a few inches they couldn't go all the way down pat project family i don't want you guys to continue looking dusty in your old gym clothes that's all we've partnered with biori clothing you see i'm guilty of not wanting to wear these gyms to work out because they feel so good so you guys need to head over there and just go check them out. This is the Stratotec T. It's so comfortable. Oh, let me just let you guys out. Andrew, how can people get it?

Starting point is 00:02:51 Yes, guys. You guys got to head over to Viori.com slash Power Project. V-U-O-R-I dot com slash Power Project. Links to them down in the description below. Let's get back to the podcast. How protected do you think their shoulder and elbow is going to be, right? So for bulletproofing, that is part of it. How do we get to be able to handle those long ranges pain-free?

Starting point is 00:03:12 But the short range can really help us get into it. The backward sled, the band tricep extension, those are short-range exercises. The super deep push-up or ass-to-grass split squat, those are long-range exercises that tend to scare people but yet those ones actually is what really gets a deeper level of synovial fluid all the way into the joint itself but the short range can pump it up and get that process started get the tendon healing so that we can even handle the long range without pain but a just a half rep push-up that mid-range that's where we're like most over trained in

Starting point is 00:03:46 that mid-range that's where the muscle is going to be like most engaged so if someone someone with elbow pain this would be like a general one but someone with elbow pain did a lot of like like half rep push-ups like half rep on dumbbell like all of it's like right here so tension's not really at the top not really at the bottom if they were to open up and regress push-ups and really open up and then regress, you know, like band tricep extensions or, you know, even there's like you're working on this row thing where you're really engaging, you know, at that end position. You're now just filling in the weak links.

Starting point is 00:04:22 So at the end of the day, you just won't. Most people in pain have some serious like weak links there. So again, I think, and I think that's why it doesn't take fancy terminology to explain that stuff is that, you know, if you're in pain in these different areas and you have weak links that you can't get into, like that's how you're going to get out of the pain. That's how you're going to improve whether, and I think the short range, long range helps kind of simplify that rather than having to get too fancy on what's occurring and the tendon names and the ligament names and all this stuff.

Starting point is 00:04:52 Most of us spend most of our time in the mid-range and less time in the short range and the long range. I just want to point out quickly that bands are really great in a sense. In the case of the banded tricep pushdown, completely unloaded, you have zero, you know, nothing is giving you any sort of resistance, doesn't hurt at all. And then it progresses as you push downward towards the floor. It goes from zero pounds to five pounds to 20 and so on.

Starting point is 00:05:21 And maybe at lockout, maybe you have a you know 80 or 100 depending on the type of band that you get and so for people that have injuries this is an amazing way to work through an injury you have individuals at the seminar who are also using the infinity band that we have here at markbillswingshot.com and uh i'm buying those up by the way i'm buying those up and i'm actually adding it to my program i and I'm not fucking around. You're doing a leg curl with it, so you have zero resistance, no knee pain, even if your knee does bug you. Everyone can start that. Everyone can start that.

Starting point is 00:05:54 And that's a short range, right? It gets tougher as your knee flexes to work that hamstring, and that we have to credit Louis Simmons at Westside for. I don't know if he just came up with it or whatever, but I think he sure as heck popularized that.

Mark Bell's Power Project - Power Bite: Ben Patrick Explains Short Range vs. Long Range

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