5 Exercises for Bulletproof Shoulders
Cranky or uncooperative shoulders are probably the most common issue that I help folks address (followed by hips and lower back).
So, based purely on statistics, I'd bet that you're no stranger to cranky shoulders. If not, well then good for you!
Either way, these 5 exercises are great for rebuilding or maintaining strong, mobile, resilient shoulders....
Reverse Plank [LINK]
Want to be humbled? Try to hold this position for 2 minutes. This is a test we use to assess scapular (shoulder blade) strength, core strength and shoulder mobility. This exercise is considered to be a pre-requisite (stepping stone) for quality pull-ups because of the focus on the shoulder retraction (pinching together).
Try for 2 Minutes! If you cannot, then break it up into manageable sets (ex: 6 sets, 20 seconds).
Cable Face Pull [Link]
Great for offsetting all of that rounded posture and "forward-dominated" movements we do in and out of the gym. This one might feel weight at first, but if keep the weight light and the reps high to help your brain/body learn how to move properly.
Start light - 2-3 sets of 15 reps, superset with push/press exercises
Cable External Rotation [LINK] - So much love for this one. Target part the rotator cuff, which is a key muscle group when it comes to shoulder stability. You may have seen this done with a DB, but the cable ensures that there is tension/resistance throughout the ENTIRE range of motion.
Start light - 2-3 sets of 15 reps before or after upper body work
Single Arm Landmine Press [LINK] -
First off, if you don't get some single arm pressing in your training, then you're missing out! An effective way to tease out strength differences from one side to the other. This landmine press is particularly attractive to me, because of the angle. It allows you to really push that shoulder blade forward and strength them shoulder blade muscles.
Start light - 3-4 sets of 8-12 reps. 3 seconds down, fast up, 1 second hold at the top
Additionally, you finish the press slightly out in front, which can help keep pressing pain free while you calm down that shoulder.
Pull-up Hang [LINK] - Yea, yea, yeaaaa... you're thinking "really? hanging?" Yeeuup! Not many better tests of overall shoulder stability and grip strength than good ole' hanging. This is also another test we use with new clients - can you hang for 2 minute straight?
Add some variation by changing your grip, lifting your legs, adding weight or hanging in a half-pull-up position.
Try for 2 Minutes! If you cannot, then break it up into manageable sets (ex: 6 sets, 20 seconds).
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How about a structured program that address the entire upper body mobility, stability and flexibility.
6-weeks, 2 days per week
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Video Demonstrations
Progresses weekly
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Get that upper body feeling like a million bucks!
