Workout of the Day:
Strength – Push

As Many Rounds As Possible in 15 Minutes of:
3 Handstand Push Ups
5 Pull Ups
7 Toes to Bar

Post rounds/partial rounds to comments.

Bumps and bruises are an unfortunate consequence of intense barbell training. Being male coaches, we tend to forget about them, or fool ourselves into thinking that they’re cool. While I’m sure we’re not the first affiliate to experience the problem of excessive bruising as a result of CF, there doesn’t seem to be a lot of information on the net on the subject. Below is some advice on how to minimise bruising and what to do if you do get bruised.

How to avoid them


Bruises on the shoulders or collar bone are most likely caused by slow elbows on the power clean. I mean, heck, there’s nothing wrong with cleaning, it’s awesome. Just we need to get good at whipping our elbows around. The faster you can make your elbows and the quicker you can bring your shoulders up and forward, the less the bar will ‘crash’ onto you, which is what stops us from wearing tank tops.

Spend some time practicing the scare crow clean as outlined in the video.

A second way we’re going to mess up those clavicles is by not controlling push jerks back onto our shoulders. What happens when we start learning these is we never train catching the bar. Then along comes a big day, we go heavy, and smack the daylights out of our shoulders. Receiving a bar is all about getting the elbows out in front, and shrugging up to give the bar a soft landing. It’s also covered in this video above.

Practice with plenty of push presses so you can get really comfortable with this before loading that bar up.


Cuts on your shins from deadlifting aren’t cool. And if you’re a guy who’s reading this article and think it means you kept the bar tight to the legs, I’m sorry but that’s also wrong. If you kept the bar close to your legs it wouldn’t be banging off your shins on the way up, which means the bar is travelling backwards, rather than straight up, from the floor.

The simplest solution is just to keep the bar a couple of mm in front on your shins when you pull. If you bruise like a peach, this is the best solution. It carries the risk of letting the bar drift too far in front, so you need to watch out for this. One other alternative is to wear knee high socks (v fashionable amongst some).

Foam Rolling – floor

A simple one but it never occurred to me until someone mentioned it – but foam rolling can bruise you, particularly if you use the grid (the black foam roll). We’re working on getting the floor completely matted but if you’re tender enough to bruise while foam rolling, the drawbacks can outweigh the benefits. The white and blue foam rolls are a lot softer and if you’re new to this, these will help you ease into it.


Right, so we’ve done everything we could to avoid bruising and still we’ve got a nasty brown mark on our body and an evening out in a few days. How do we deal with them?

First off, icing the area will help reduce the swelling. Less swelling means less blood in the area, which is what gives the bruise it’s unappealing colour. After that, staying paleo will help the bruise heal quicker, as your body will be less inflamed and able to heal quicker. Arnica cream applied 3-4 times a day will also expedite the healing process.

Make up is another option. Now while concealers and foundations are beyond my expertise (I swear) they can be helpful in reducing the mark on your body. Fake tan is also an option you can take, but I’m not sure it’s one I can endorse.