3 Shoulder Exercises You Should Do EVERYDAY!
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- เผยแพร่เมื่อ 17 ส.ค. 2022
- The "Lock 3" Shoulder Routine (from Dr. Andrew Lock) is an excellent combination of movements to build and maintain healthy shoulders especially for strength athletes. Today @irregularstrength demonstrates this routine for you!
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If I did all the "must do every day" exercises, my day would last a week.
There's so many of them at this point.. I've found warriors pose 1,2, but especially 3, and dive bomber push ups to be things that seem to set everything in place, but not be too much in the morning.
Ahaha true. He already advised to do the McGill Big 3 every day (approx 20 minutes for the whole set)
McGill big 3 takes 5 min max if you do just one set of 5 reps of each.
@@SquatUniversity Aaron, I live in Kansas City. Is there a physical therapist you would recommend for a shoulder injury? I injured mine bench pressing and I’m concerned could be a rotator cuff issue.
@@SquatUniversity
Thank you for the great content, I have your book rebuilding milo and love your video's. Some people don't understand what it takes to be injury free.
Keep up the great content!
Exercises:
- exercise 1 @ 1:17 - Prone I (internal rotation)
- exercise 2 @ 2:07 - Prone I (external rotation)
- exercise 3 @ 3:20 - Prone T (external rotation)
Thx
thanks a lot
My hero!
15-20 reps each
@@tonythenonja One set?
I have started doing these 3 movements any time I have an upper body day, push or pull. Typically do 2-3 rounds, 10-12 reps each with usually 3 lb weights. It has truly made an incredible difference and I no longer have pain in the front of my shoulder! Gets things firing, warm, and ready to work 💪🏻
I did the same complete game changer
Adding that to the list of 'need to do every day things'. I now have 599 things and exercises i need to do every day in order to stay healthy. 📒
Yep! Add to that stretching, mobility, knees over toes stuff, adequate sleep, meditation, cardio, cold baths, sauna......ad nauseum
..
@@mikewalkow1860 I just incorporate one exercise to lower body and one to upper each week to learn the move and to experiment. otherwise you can get totally overwhelmed by this stuff.
@@janicethrasher4003 it's what I do. Depends on what I will be doing in the gym that day. Everyday would only be for competitive lifters.
Haha nice
Everyone complaining about all these exercises are childish and pathetic. People 30-40 years ago would have killed to be able to have this kind of info and resources so readily available. You don’t have to do every single one but you’re too lazy or too used to getting spoon fed everything so you want a perfect set of exercises that are just for you and perfectly align with your schedule. YOU are supposed to try these out and see what works for you and what doesn’t, it’s genuinely pathetic how majority of the top comments are whiny bitches. Also it’s not even to “stay healthy” it’s literally for bench press shoulder pain wtf are you talking about.
Elite level Powerlifter here. I recently started experiencing shoulder pain and these three movements helped so much. Because my shoulder pain is at the front of the Deltoid I would have never thought that something like this would work but it does. Good enough for the great Julius Maddox, good enough for me 😂. Thanks again Squat University 👍🏽
My theory is the supraspinatus muscle is too weak to support against inferior shoulder instability and the humeral head slightly pulls away from the glenoid surface causing the surrounding joints and ligaments to be impinged or strained with the misaligned shoulder joint traveling through a range of motion under heavy load leading to issues which root from the rotator cuff. Will be testing this by ensuring supraspinatus activation in these workouts
I have been doing these for over half a year, I found them on SWIS lectures. I could barely do 10 without weights. I can now do 25 consecutive on each angle with 2kg weights. The strength you gain from this makes positioning yourself for pressing much easier. I also had the problem of shoulders protracting in presses when straining/high intensity, due to the strength imbalance, which lock 3 helped mostly solve.
I'm glad to hear your comment! I'll start those drills as well my right shoulder has a lot of imbalance...
@@eddorneles hi friend has the drills helped you ? any updates
Yes, those exercises are very effective,,,the carryover cannot be overstated,,,
For athletes, mastering this kind of movement prior to competition, can be the difference between a gold and a silver medal.
Bro your comment is what I have been looking for most of my life. I have the same exact issue when protecting my hands high up. I'm very glad it helped you, I'll definitely start putting these into my routine. Any suggestions helped you with this issue besides these exercises?
Just did a test run of this and it felt amazing! I’m going to implement this every day!
I started doing these last week after your shorts popping up on my feed, it's been helping out a lot
I was experiencing shoulder and neck pain for over a year. Started doing this for a week now. I am surprised that all my pain is gone. Feel so free. Thank you so much.
Dr a, you are a legend. Everything you suggest is on point.
I owe you so much in my movements. Thank you sir!
This is great doc thanks for the awesome warm up🙏
Sir, You are simply Awesome.
This has quickly become my favourite youtube channel. Thanks Doc 👍
Love all of your content! I work in PT and Wish I worked around therapists like you!
Thank you again for a great educational video! Will do these exercises tomorrow!
I have been doing these 3 before every upper body workout for 8 months and they did wonders for my shoulder pain related to a torn labrun. Thank you soo much coach❤❤
I do and coach these mostly only against a wall leaning backwards and pushing your body forward. The most amazing pump, I add additional 2 overhead positions too and different elbow flexion to all 5 variations.
Great great video man! Really appreciate it, super helpful
thankyou so much for all of these ! helps so much
Thank you,
That made a huge difference in how my shoulder felt in between gym trips.
this was so helpful !!!!!! omg thank you
Very insightful and helpful. Thanks guys!
WOW! Excellent I just tried it. My left shoulder was killing me. I watched a few videos but this one did the trick. I feel my shoulders pumped. Im definitely adding this to my regimen. Thank you both!
Thank u man 😊 ur making very informative vedios always always support u
shoulder warm up
1. internally rotate (by side) 15~20 rep
2. externally rotate (by side) 15~20 rep
3. externally rotate (T pose) 15~20 rep
Thanks for the exercises, I'm working on shoulder mobility to work on my shoulder pain.
You're welcome
This has been a game changer. I love little exercises like this prior to a workout that help prime you for optimal range of motion and better allowing the kind muscle connection. I’m currently seeing a PT for a minor tear in my labrum and these videos have been sooo helpful. Thank you for explaining it thoroughly 🙏🏻
I think this is more of a to do before bench pressing, not every day necessarily although it wouldn't hurt. I try to hit the upper back/traps in a small way everyday
@@NEXTLEVELHEALTHwithTim vast majority of the population is severely weak in these areas so I would argue it’s a definitely needed daily workout to get the muscles turned on. It’s why so many people have rounded backs and mid back pain.
@@Bbronson Rounded back is simply a compensation from anterior pelvic tilt. Strengthening your mid traps/rhomboids is beneficial, but it is not going to straighten your spine. Sitting for hours on end is how most people got in to that position. You are not going to simply muscle your way out of it. Stretching the mid back and chest, along with proper strengthening to target anterior pelvic tilt is key. Also can’t forget about stretching the shoulder capsule itself as it also gets tight from poor posture.
@@JAMuUP You start by activating the transverse abdominis which has gone dormant in APT. For beginners start with heel slide outs. You can look them up. Gradually progress to dead bugs. Once you have some semblance of a core then you can start doing glute bridges. It’s important though to keep the core activated when doing glute work. These muscles need to work in tandem with each other. Then from there you can work on lats, mid back work, and stretching. Lastly, I’d look into some PRI breathing exercises to open up the front chest and get air into it.
@@JAMuUP I hear you. I had labrum surgery on my shoulder about 2 and a half years ago and dealt with a whole string of chronic pain issues, low back included. After a year of sulking and fruitless visits to doctors and PT’s, I decided to take matters into my own hands. The best thing you can do is learn and absorb as much information as you can. I’ve almost rehabbed myself back to normal and have dramatically changed my posture.
Thank you sir. I am learning a lot.
I started doing these at the start of every workout about three months ago and it has made a huge difference. I have lingering shoulder injuries that I stubbornly refuse to get surgery on and my right ac bout would pop all the time, especially on things like deadlifts. Since I started doing these warmups not only do my shoulders feel better throughout my workout but the popping in my ac joint is almost entirely gone and I can actually do light overhead presses without any pain.Thank you so much for this demonstration!
Nice moveset. Doesn't take long and is pretty easy to do with the right muscles. I have almost constant pain on my left shoulder snd these help in managing the pain.
I did this after watching this and it has changed my world
wow really feeling these. def using these before pressing sessions
Nice video. I am looking forward to seeing more upper body fixing tutorials. Thanks!
Thanks @squatuniversity for the great content.
Could you make a Video on the " halux rigidus".
I am only 26 but already have it, even though there is no pain my mobility is still restricted and I am wondering if there any known tricks or ideas on how to prevent it from getting worse in the future. Thank you and keep up the great work
Awesome and way to go.
This is absolutely Banger💯
Guys chest is so big he can't place his head on the floor 😂
I do this every time I lift now. I had shoulder pain - both sides, same spot. Ever since I did this, no pain. I do band work as well, and incorporate the MB3.
I have shoulder pain in my left shoulder front delt area. I tried this just now and it feels better already. I'm going to do this every day from now on especially before I bench press.
Thanks a lot! I will post my results after some time.
Yeah just see these must do exercises for areas of weakness only. Attack and focus on the issue places eh
How’s the progress going I have a very similar issue & just came across this video let me know how you’re doing !
Same here I want to know too!
@@cadedelgado3502 i had the same issue, pain went from about 7/10 to 1/10 in a few weeks. combine this with hanging from a bar for about a 1-3 minutes everyday and your shoulders will feel great again.
@@kishalan9795 I’ll try this
Thank you very match from France
thank you bless you
I do something similar using the adjustable cable machines, definitely trying this
Finally! Someone who knows what they are talking about. Thank you.
Thanks for the info 👍
IMO the best man in sport fitness.
Youre the GREATEST!
I just did the palms down straight out from my side day before yesterday. I do believe these are good exercises. It's sometimes those little muscles that help support the big weight exercises. Give it a try and see if it works.
Thank you very much 🙏🙏🙏
02:28 "Don't overcue scapular retraction"
Question about the scapulae: for chest and back exercises in general, should you keep in mind not to overdo the retraction of the scapulae (e.g. Barbell Rows) and instead just move them in their natural rhythm?
This man is a trunk. Great exercises. Thank you!
I like that you can see his shoulder blades move into a good position before his arms come off the ground.
Added to warmup💪
Hells.
This might be *exactly* what I need.
Have to try this today as it's my chest day :D
I healed my shoulder doing these
Dont queue the muscle, queue the movement. Some wisdom right there
very helpfulll!
I did this today, instantly better bench!
Love this video. Thank you for the info, this is GOLD! How long before people tend to see resolution of their pain symptoms? Two weeks, 30 days, etc?
I need this
Looks helpful for my shoulder it feels loose after years of practice with Nunchaku. Thanks
Thanks! This is important to know I CAN do shoulder exercises daily.
Genius, Thank you!
You're welcome
I typically do a more iso version of that exercise through the motion of the shoulder. I don’t think it has a name but I coin it the lying lateral raise.
You lie on your stomach and do a lateral raise without your hands touching the ground. It focuses more on maintaining that retracted shoulder position through the range of motion
I suffered shoulder impingement several years ago. I will try this. Thank you!
How did you go? Any better?
Thank you for your great post. I'd personally love if all the physical therapy videos on TH-cam would substitute plain speak for the anatomical jargon, even though I know what it refers to now. But that pet peeve is a small price to pay for all the great content you all generously share.
Ok. You talked about hip flexibility for Julius in a previous vid. I have self diagnosed sciatica, psoas, and a bunch of other reasons why my right hip hurts. It is for sure my driving accelerator foot which leads me to believe that I have a sacroiliac joint inflammation. Saw a chiro who gave me a sac joint “mobilization” exercise and poof the pain goes away. I wonder if maybe Julius’ cause is driving long distance and could it also be his sac joint.
wonderful video i tried some of it and my shoulder acted better in snatch
that dude chest so big he did not have to worry about what way to lay his head. AWESOME!!!
great video
I understand how he felt. The first few times I did this was rough. I've been doing this for 6 months and I only use 5lb dumb bells.
Thanks for the video. Does this help with anterior shoulder pain with pushups as well?
Not only will those exercises fix and keep your shoulders, they will also put you into a restoring siesta.
Bro you have saved my shoulder and elbow
Glad to help!
Nice. Will this help with shoulder pain when benching? I stopped flat benching 3 years ago because of shoulder pain, I can only do incline/decline benching
I was waiting to see him getting up.
first exercie , no pain
second exercise , i have this pain since 3 months now and this exercise triggering it , it begun after ego lifting with to much weight with cheat lateral raises , was 20kg each side
i dont took the problem to serious and believed it will disappear till my next workout , now its 3 months with the small pain and i stopped training 3 weeks ago but the pain is still there...
im doing this exercises here now everyday for at least a week now
I like practicing martial arts. The truth is that these little exercises can save you not only from injuries but also from quitting something you love because of an injury.
This is great. Do you have any videos on pec strains?
Would these three exercises help with AC joint pain?
Hadn't seen a Big Julius video lately. I guess he's getting his shoulders in shape. Takes a lot to hit 800 pounds.
fahhh love this channel bro
I start my must dos on Monday morning and I’m ready to workout by the following Saturday. lol😂
I agree with Julious. It was rough!
Since I recently discoverd this channel it's educating me a lot and it helped me tremendously in better understanding my lifts... very rare to find these "in-detail" mobility drills explained this well! I'm buying your book 💪... I'm expereincing some pain around the right collar bone/ shoulder (almost certainly due to overhead press without proper mobility)... am I supposed to stop altogether or just slow down a bit and do some recovery progressive exercise instead for that area? Thanks Aaron!
This has been working wonders.
Question: should i be feeling it in the triceps?
When this happens, i strive to shift the load to my back -- which may be a mistake, knowing now NOT to overdo scapular retraction.
I don’t have flexibility to do cross position. Have to prop myself up on 3 pillows to get enough height off the floor. Hopefully things will get better.🙏🏻 thank you for the information!
Probably should hit the physio, fam. Not common to not have flexibility like this.
Can u make a video for shoulder grinding and cracking in bench press position ,when i rotate shoulder in that position feel like my bones grinding on my tendons ,pls make a video for that
If Julius Maddox is doing your exercises. Ima say you're legit man! Thanks for the advice.
Squat university is awesome
thank you!
Doc, can you please do a video on rebuilding the rotator cuff’s alignment, strength and mobility after major surgical repair of full thickness tears of the Infraspinatus, Subscapularis, Supraspinatus ? 9 months post op and my rat. shoulder feels great, is doing well and getting stronger. I’m taking a cautions approach to the intensity, weight and volume in the gym until 12 months have past but when I lift both arms to the side my (Repaired) shoulder stays much higher to my ear.
Ive got Big shoulder problem ..going to gym in 1 hour starting this routine ..hope world im sure Will help
Hey thanks for all your videos they really helped me. I just have a question I have been doing this exercise for the last 3 weeks for 2 times a week with 2kg dumbbells and now my front neck muscles really hurt. I dont know if I should stop doing this exercise because it really helps my shoulder. What do you think? Is the 2kg dumbbell to heavy?
so this is going to help me with shoulder pressing or help, keeping my shoulders, stability or something like that keepn n the shoulder back and down
Could the rear delt fly machine be used for the same goal ?
Good for swimmers too!
Can low weight slow rep cable face pulls serve the same muscle activation?
Try the third one with zero weights, and your thumbs pointed towards the ceiling. 👌🏼👌🏼
I also do them with arms up and elbows bend at 45 and straight up, like Superman.
Can vouch for this. Significant increase in shoulder stability whilst doing pressing movements after doing this every pressing session for a month now.
I should note I had no shoulder pain prior to using these exercises. I just included them into my upperbody warm up out of curiosity and haven't looked back.
Such a big man for these pink tiny weights 😂 I love it
Would love to see one of these with the OHP?