Dive into the dynamic world of health and fitness with Unity Gym's Yani and Rad Burmeister joined by expert physio Phil White. Unpacking the latest in physical and mental wellness, this power duo answers your burning questions, offering fresh insights and actionable advice. Whether you're a UMS Online Coaching client or a fitness enthusiast hungry for knowledge, our podcast is your go-to for staying ahead in your health journey. Tune in, transform, and take charge of your wellbeing with us!
Publisher
Health Experts Yani Burmeister [Unity Gym] and Rad Burmeiste [Unity Gym]
Inner Circle 28 - How to get a stronger bench press!
You Can't Fire a Cannon From a Canoe
Imagine trying to fire a cannon from a canoe.
The cannon might be powerful enough to do the job.
But without a stable platform, you're going to have a hell of a time controlling the force.
Your shoulders work in much the same way.
And this is something I see people getting wrong all the time, particularly when it comes to heavy bench pressing and shoulder rehabilitation.
Most people understand that their shoulder blades need to move.
But what they often don't appreciate is that the muscles responsible for moving the scapula must also be capable of holding it still while the arms generate force.
And those are two very different skills.
In this episode, I explain why we teach scapular retraction and depression during the bench press, why we deliberately introduce protraction during bent-over rows, and how these seemingly contradictory techniques work together to build stronger, more resilient shoulders.
I'll also share a simple childhood coordination challenge that helps explain why developing scapular stability isn't just about muscular strength.
It's also about teaching your nervous system to coordinate movement and stability at the same time.
Whether you're rehabilitating a shoulder injury or trying to improve your pressing strength, understanding this distinction could fundamentally change the way you approach your training.
Click play, and I'll explain why you need to build the battleship before you fire the cannon.
→ Subscribe to the Unity Gym Inner Circle (https://unitygym.com/email-list )
This episode was adapted from an email I recently shared with our Unity Gym Inner Circle.
That email includes detailed illustrations showing exactly how the scapula should behave during the bench press and bent-over row, making the concepts in this episode much easier to visualise and understand.
If you enjoy learning the science, biomechanics and coaching principles behind building strength, mobility and resilience, I'd love to have you join us.
→ Learn More About My UMS Online Coaching (https://unitygym.com/)
Inside UMS Online Coaching, we take these principles and apply them to your individual training, with structured programming, personalised coaching, technique analysis and a proven system for developing strength, flexibility and structural balance.
Whether you're overcoming an injury or working toward your next performance goal, we'll help you build the physical capacity to get there. Ready to take your strength and flexibility to the next level?
21 Oct 2026
Inner Circle 27 - Your squat should match your goal
Is your squat helping you build what you want to build?
In this episode, I explain how body position shifts the demand between your hips and knees. You’ll learn why your squat should match your goal.
👉 Join the Inner Circle email list (https://unitygym.com/email-list) to get lessons like this in your inbox, complete with illustrations.
👉 Explore UMS Online Coaching (https://unitygym.com/)to learn how we tailor your training to your body and goals.
14 Oct 2026
Inner Circle 26 - Stop chasing pain. Build your body.
When it comes to progressive overload, most people think about adding weight, increasing reps or changing tempo. But there's one critical loading variable that almost everyone overlooks: range of motion.
In this episode, I share a real example from inside UMS Online Coaching that shows why manipulating range of motion can be a game-changer for shoulder rehabilitation.
I also explain why simply following exercise videos isn't always enough, and how personalised coaching and technique feedback can make the difference between making progress and aggravating an existing injury.
👉 Want to see how we use these principles to rebuild strength, mobility and resilience? Explore the Unified Movement System (UMS) Online Coaching (https://unitygym.com/)
👉 Join our free "SLAP Tear Coaching in Your Inbox series (https://unitygym.com/slap)" and get access to Phase 1 - plus, learn the principles behind our full nine-phase shoulder rehabilitation pathway which is extremely effective for most shoulder injuries!
Reach and audience
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Spotify
5.0 / 5
6 ratings
Podcast Authority Score: 62 / 100
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Quality
91
Social presence
0
YouTube
0
Engagement
85
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