View Full Version : Shoulder fitness and the "H-Roll"

Joe Black
04-23-2008, 02:43 PM
Hey everyone,

We just updated with an interesting news story on AtLarge Nutrition, which I figured we would share with you guys here...




Shoulder problems are the scourge of the iron game. Nearly everyone who has trained with resistance for any appreciable length of time has encountered shoulder pain/problems at one time or another. At AtLarge Nutrition, LLC we are the strength specialists. We maintain a roster of some of the strongest men and women in the world and we continually drill them for their “best practices” relative to strength training. When we find something of interest we pass it on to our customers as a value-added service and our way of saying thanks! If you think about it, it is like having the world’s best as your personal trainer, and it costs you nothing!

George Halbert is a living strength training legend having held multiple world records for the bench press in multiple weight classes. Several years ago George suffered what was considered a career ending shoulder injury. He did, in fact, retire from competition for several years all the time working with dogged determination to rehabilitate his shoulder so that he could resume intense training. George was successful, and has launched a comeback which will see him benching over 800 lbs at less than 220 lbs body weight. Integral to his shoulder rehabilitation was an exercise he calls the H-Roll. This unique movement can serve to both rehabilitate injured shoulders and to help prevent injury with healthy shoulders (prehab). George performs this movement twice weekly utilizing a heavy and a light day. On the light day he performs reps in the 11-20 range using a bit of momentum to get the dumbbells as high as possible at the end of the range of motion (ROM). Heavy days consist of 5-10 reps with a more limited ROM. He prefers to perform the exercise on his back training days, but says that doing them on other training days is acceptable.

Below is a video taken at Westside Barbell (www.westside-barbell.com) by Travis Bell of George performing the H-Roll. Watch the video and give it a try the next time you are at the gym. You will be glad you did!


04-23-2008, 08:26 PM
I'll tell you all this, I started training with George back in the Summer of '04. He was training his ass of for the '04 WPO Bench Bash for Cash in Orlando Florida. That is the meet where George hurt his shoulder.

I watched him over the course of the last 4 yrs bust his ass every week knowing he would make a return to the sport he loved. I remember seeing him at his weakest point using a Broom Stick and 2 1/2 pound plates to bench.

And now knowing and seeing what George went through the the last 3 and half yrs to get back on top I have no doubt what so ever there is no one out there with a more fierce and dedicated work ethic the George Halbert. George is the one who took me under his wing and taught me what I know today. He has been there for me and our crew every step of the way even when he himself cold not be on the platform.

George is without a doubt truly a Living Legend in our Sport!!!!

04-24-2008, 07:48 AM
looks interesting. i had started doing the seated db cleans like defranco showed once and really liked them, but cant do them right now cause of elbow pains. im gonna see if i can do these now instead. looks like i should be able to.

04-24-2008, 07:54 AM
It's a range of motion most people don't train and a great exercise. Not bragging, but I had them in my shoulder article here (called "bent over front raise").

04-24-2008, 11:20 AM
I started doing these since I first saw that article. It's a GREAT exercise for the rear delts. Wish I had seen it years ago.

04-24-2008, 12:55 PM
I've been doing these in conjunction with other rotator cuff exercises since Chris Mason first posted it a few weeks ago, and my shoulder is nearly 100% again.

chris mason
04-24-2008, 01:07 PM
I've been doing these in conjunction with other rotator cuff exercises since Chris Mason first posted it a few weeks ago, and my shoulder is nearly 100% again.

I've been using it as well, and my shoulder is definitely improving!

Rob Luyando
04-25-2008, 08:15 AM
I started doing these since I first saw that article. It's a GREAT exercise for the rear delts. Wish I had seen it years ago.

Pops Halbert wasn't even born when you first started lifting!:hello:

Phil Bailey
05-13-2008, 12:10 AM
what rep range is best for this exercise and should this be used at the start (warm up) or end of bench day?

Dirk Pitt
05-13-2008, 01:18 AM
I also started doing these when they were first posted a couple weeks ago, and my upper back strength has been growing in leaps and bounds. My RC problems have also gone away as well. The first time I did them I could not believe how much they worked both the back and the RC's, and they have quickly become my favorite exercise. I do them twice a week combined with some other rc exercises to warm up my shoulders, and it truly is amazing the results I have had with them in such a short period of time. Literally overnight the chronic rc problems I have had went away because of this exercise.

Phil Bailey
05-13-2008, 07:28 AM
so I guess you used them at the start before you benched (or whatever pressing variation for that day). What rep range did you use?

Rob Luyando
05-13-2008, 08:28 AM
I tried these out about a week ago. No one warned me that you had to be flexable.

Travis Bell
05-13-2008, 09:06 AM
haha you might need to stretch those shoulders out big guy

I've never had a problem with them even when I started, but my shoulders aren't near as big as yours

Sleepy Guy
05-13-2008, 10:35 AM
Mink linking the vid. The embedded is not working for me for some reason.

Travis Bell
05-13-2008, 11:00 AM

here you go. I think you can also double click the embedded video and it'll take you to the video page on YouTube

Sleepy Guy
05-13-2008, 12:35 PM
I like that idea. Will try it next time in gym.. today lol.

No clue why the video did not work for me. First time I have had an issue in here. Thanks for the link.