The BEST Shoulder Warm Up (DON’T SKIP THIS)
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- เผยแพร่เมื่อ 7 ก.ย. 2024
- This 4-step shoulder warm up routine I recently gave Olympian Mirabai Chanu of India, is excellent for priming stability of the rotator cuff, mid and low trap muscles, so you can move well with less risk of injury!
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I hope you guys read this : i had shoulder pain since a year and it went from working out 5 days a week to 0 . I was depressed and 3 doctor's told me to take Pain killer and rest nothing helped my shoulder. That took my down for a long time since this year i do this warm up and other exercises of you guys mostly everyday and i am completely Pain free i can work out again . Thank you !
brilliant to hear 💪😎
Wooow! So good to hear im in the same position as you i cant train properly because my left shoulder hurts so much
I don't believe it 😦
Omg, are you ME?? 😮
@@andrewnormand7787me to bro
Great Warm-up for any type of Overhead lifting. Use a small weight (2.5lbs) with 2 sec hold at top.
0:17 Lying T-Raise - focuses on priming the back-shoulder muscles before lifting. Mid Trap, Rhomboids.
1:28 90 Degrees External Rotation - pick hands off ground as high as possible. Rotator Cuff muscles.
2:50 Lying W-Raise
4:05 Prone Arm Circles - Starts in a Y-Raise position.
@Aaron_sweatshirt Maybe not specifically but since its good for the shoulders it will help somewhat.
@Aaron_sweatshirt yes
@@aaron.sudaderaI’m late and hope this helps but the same guy has a shoulder warmup specifically for bench press. Check that.
More videos like this prefer these to the shorts. Never seen this done flat on face. I searched a lot for rotator cuff exercises at one point when injured
0:24 exercise 1
1:29 exercise 2
2:50 exercise 3
4:00 exercise 4
Free content from PT of an Olympic athlete?! This is too much. Thank you very much sir!
This channel are saving my shoulders, hips and knees. Last tuesday i did 4 sets of incline bench press without pain, that was awesome. Thank you squat university guy.
Gz! Also trying to get back to incline!
@@Cristian-ei7sg i hope you will achieve it. Keep trying
how do i feel upper chest on incline i just can’t seem to get it
@@yourlifetrulymatters the movment felt quite awlard first 5-10 times i did it. After some time i was able to get a mind muscle connection with upper. Start with low weight and focus alot on technique and the mental
What do you do?
This warm up is actually incredible. I've been dealing with shoulder/rotator cuff issues for months. Yesterday I tried this and it's the first time in months I've been completely pain free the day after working chest and shoulders. One thing I would note, for more novice lifters including myself, you may not be able to complete all of the exercises with a weight. I could only do the first exercise with a weight, and the remaining ones were bodyweight only. I nonetheless reaped the benefits of this warmup.
I want to thank you so much , you have no idea how much I was anxious about my shoulder pain to the degree that it would wake me up of sleep , a week of those exercises made a huge difference thank you so much 😢❤
The exercices/warmup of this channe are pure gold for shoulder's health !
Squat University Team, i can't even thank you enough for giving us such accurate and exact techniques to safeguard our joints (no matter which part of our body). I had ZERO knowledge of such warm up drills be it while doing upper body exercises before. I can say the same thing for the warm ups while going for Squats or Deadlifts etc. Just watching your videos i have learned a lot in the past 1 year. Now when i go to the gym and see people not doing such warmup drills, i just feel a little sad of the damage they are doing to their joints in their bodies. So Thank you once again for giving such incredibly valuable tips of how to keep ourselves safe while doing such exercises.
Doing this warmup gave me one of the most rewarding shoulder workouts I’ve had to date. Used to always have popping or pains preventing me from going to failure, but now, my only limiting factor is my strength, not my pain.
This channel has made my 10+ year weightlifting journey exciting again! Been dealing with shoulder pain for the last 5 years, thank you for sharing all of your knowledge on here!!!
Wow i just did this before my workout. My shoulders feel so good. I just started having a slight pinching in one shoulder blade from holding my huge 9 month old. I've never ever had any joint pain besides knees when i first squatting before my form was down. It freaks me out so much to have any pain that I'm super aware of the lack of mobility/priming movements i had been doing. Thank you for these videos!
Been doing this from last few weeks before my pressing exercise and it has helped me reduce pain in my right shoulder significantly.
Do you think if my shoulders are bad it could cause dull pain in like my elbow bicep area?!?!
This works as a great shoulder warmup routine for rock climbing as well!
I cant thank you enough for sharing this kind of important exercises. I did experience some shoulder pain which is probably because of the bad position during push exercises but after applyign couple of exercises you shared such as shoulder 3 routine and wall raises, y raises and with the help of much stable back I now experience %100 performance increase during my push exercises. I know also learn that you need to train your small muscles in the back. I know added couple of exercises for lower-mid traps as well. Thank you for all of the information.
My knees are hurting watching orange shoe man at 3:30 😄😄😄
Thanks 😅
What was that craziness? Bulgarian Stomp Squat?
Wtf? I just finished doing this workout and I am now fascinated at how my shoulder is barely cracking at all! For reference, for years my shoulder has been tight, making tons of loud cracks whenever I move it, I literally can’t remember a time when I could move my shoulder without it cracking. Who knew the fix could be this quick, thank you so much for this
DB chest flys were nearly unbearable on my left shoulder, 2 days of this warmup and I feel like I’ve got a new shoulder 😮 thank you!!!!
ok - Wow! Years of shoulder pain. 2 years after surgery and still same terrible pain. This is helping already.
Love you Mira Ji ,, great hard-core training Athelete you are ... Thank you sir... I do these exercises everyday..
Mirabhai Chanu, an Olympic silver medalist, really proud of her to represent 🇮🇳
DUDE!!!! I got a shoulder injury last yr, it has hindered my shoulder progression since i started lifting 8 months ago, i tried this before my first compound movements today and i had no issues with the overhead press or bench. I will be telling my friends and fmaily about this!!
You guys are amazing. I have been doing these exercises and my shoulders feel great. 💪💪💪💪💪
shoulder warm up
1/ T-pose ----- 10 rep 2s hold
2/ 90 Degrees ----- 10 rep 2s hold
3/ 90 Degrees ----- 10 rep 2s hold
4/ Prone Arm Circles ----- 5~10 rep
I’ve always had shoulder injuries and this is a really good warm up and never had issues ever since. Highly reccomend.
Lu lateral raises, banded pull-apart, lat/pec/bicep stretching cured my shoulder pains
great routine, much needed with me tweaky shoulders. Thanks for sharing your knowledge with these instructional video, they have helped me through numerous trouble areas of my body's joints/tendons/muscles.
Excellent demo! This format is the best 👌 👍
The fact that the person lying down is an olympic silver medalist weight lifter tells you how qualified he is…
As a high functioning incomplete quadriplegic and genetically hypermobile, im adding this plus other things from this site to my routine. Figuring out how to do it has been challenging since not all of my nerves work right, but the explanations are what i find most helpfull.
Master of the Universe!!!! I need a physiotherapist like him in Italy 🤕😭😭😭
Thank you so much! I've been doing the Locke 3 before every workout cause even when trying to get the barbell on my back for squats my right shoulder has trouble retracting to make that good shelf. Will definitely try this before any overhead pulling or pushing!
So how do you like it compared to lock 3?
It feels like my shoulders starting to breath, great warmup
Had front shoulder pain for almost 10 months now. Practically gave up on benching. Started the Lock 3 and this overhead 3 on 0.5kg for 15 reps per set. The shoulder felt better than I had for ages. Gonna keep doing this and see if it will get rid of my should pain.
Oh my god🔥🔥🔥 thank you for this warmup fam I’ve always had shoulder issues after wrestling this got me feeling brand new
OMG this is sooooooo hard! I m more tired than the actuall workout! Thanks a lot!
Thanks for this
Great video, thank you so much. I had to start without weights for the first two weeks. My shoulders feel about 75% better after a month of doing this.
These are excellent exercises. Thank you so much for showing me these!!!!
Hi Squat University ! au vu de la vidéo J'ai mis en place cette routine d'échauffement avant d'aller m'entrainer à la piscine. Pour le moment je viens de commencer mais je fatigue moins sur les séances ! Thanks for warm up routine 🤙🙏
Amazing shoulder warm-up!! THANK YOU FOR SHARING!
Impressed by the quality content displayed here! Thx a lot for sharing this!
Going to give this a go, thanks 👍
How does these three compare/differ?
1. Proned 90° external rotations.
2. Upright forward horizontal humerus external rotations.
3. Upright straight down humerus external rotations.
I am 59 y/o male with right shoulder pain for years due to calcium deposits. So far 3 shots of cortisone still pain persist. I love to hang from the bar but, hurts extremely. Squat University Team #1!!
I love the visual that highlighted the muscles worked with this!!! great video!
Been doing the lock 3 for abit real good but gonna switch to this new warm
Up thank you
Those prone arm circles at the end are killer. Thanks for the information
this is awsom.
I had shoulder pain for months when ever I did anything. Even when doing a pullup.
one set and the shoulderpain is gone. Imma do this for a while and see if it holds up.
Thank u so much.
How it go
How it goes yet
Your point for #2, about working external rotation with the hands overhead is brilliant.
Just tried the exercise, it feels like new muscles are awaking.
I tried it to today before I was doing a strict press while I was training alone today and must say it was a great warm up 😄
Those snow angles on your stomach are tough. Thanks for the content
Thank you very much! Pain free now during my workouts!
Alot of us are doing rows before our pressing now. What you are suggesting now probably works pretty well, but it's something that's already fixed by better exercising sequencing. See the problem is people wanna warm up the bench with the bench to hit the bench as fresh as possible instead of developing some work capacity. That's slowly going away. When it comes to the external rotators I isolate those, and actually progressively overload them. I do 4×10s on those Charles Poliquin twists supersetted with JM presses. When I can do all 10 sets I use a heavier weight for the first one, then add sets with the heavier weight.
When they are bigger, and stronger they will stay awake, and firing more.Lifters would do better not to neglect them than to find work arounds in the context of neglect.
Wow! This was wild. Shoulders in fire with that last one
Thanks for sharing and will be putting this in action now. Hope this helps all lifters.. update soon 😁😁😁😁
thansk for posting. im an electrician, and whenever i work long periods above my head, my shoulder goes out the next day, and feels dislocated for the next like 4 days! its horrible, and ive dealt with it for like 5 years now. it happens like 3 times a year at least! pressing my arm against somethin like a door way, when im standing at arms down, pressing sideways, usually helps, but not always. i dont workout anymore, and i should, but working 10 hour days is hard to get the time in the morning to workout. working out after work is like literally impossible lol,, i have zero energy, and once i sit down, im done lol. i need to get more motivation, but ive been saying that for the last 10 years. anyways, ya,,
Thanks
Great explanation
This is great for warm up and also cool down
More technique related videos for bench press would be great
Yes good idea. I usually injured my rotator cuffs through bench press
@@Shia.Ahlulbayt Check how You take bar from the rack. Maybe bar is to high and you take the bar using shoulders ( you push them forward ).
6:37 of pure gold
This is brutal don't let it fool ya
Very , just did with 1.1 lbs.
Also known as T's, W's and Y's. Great info
Have crazy pain in one shoulder when lifting, not sure if this will help but i can't even do these exercises without weight! I'll be trying everyday
Really works.
Thank you. This is just what I needed.
👍 GREAT IMPUT THANKS FOR SHARING
Gotta feeling this video changed my life
More videos with Mirabai Chanu please!
Thank you Dr Aaron
Thank you dr! Every video pure knowledge
Can you make a video for surfers. Recommended exercises for the neck, lower back, SI etc. It would be great. Thanks
Thank you for this great information.!
Make a video on abs, I can't do them without getting taken over by hips, my lower back feels too stiff and if I try to keep a flat back (pushing the spine as close to the ground as possible) the range of motion is cut a lot and then my abs aren't even moving the legs, I'm trying to focus on lower abs (by doing knee pulls on pull-up bar) but I can't stop swinging, if I try to do them lying, the hips take over
Awesome ❤️ i love tjis warm up thanks for the information 😀 i have both of your books
Great video, very distracted by the guy trying to jackhammer the floor with his legs in the middle there😂😂
As always perfect content 💪🎯
Two questions:
Why plates and not dumbels?
Is the ext. rot. At the hips intentional? And what is the queing for the abdomen glutes and legs during the perfomance?
Thanx
Plates or DBs should not matter. You can always engage core and glutes. But I don't believe either are critical for these movements to have their intended effect.
Good stuff guys! Trying this tomorrow. God bless and keep it coming
feels amazing
The snow angel of happiness😁
can you make a video on neck hump?
thank you
Also bro, your voice is so calm this entire vid, it's damn near ASMR 🤣
Plz provide video on elbow pain as I am suffering from past 4 years
Thank you
Hurt my right shoulder doing butterfly pull-ups. Gonna try your movements
0:20
1:29
2:50
4:05
Thanks for the info 👍
I don’t need weight plates for this 😂
Thanks for the video. Can please do a video for warm up for ppl days
Rotating on the snow angel part causes a lot of clicking and pain, especially on my right shoulder, even without any weight.
Great stuff, very helpful, thanks!
Thanks for a great video. Can I do these exercises every day as a shoulder strengthening exercise as well as a warm up?
great content as always dr. i love your channel
This combined with the lock 3 is my go to move. I'm somehow going up to 8 lbs
I NEEDED THIS!!!!
Helps to recover from supraspimatus injury
Do you have a video thats already made, or best suggestions on neck and shoulder stretches, to prevent neck tension migraines after a workout?
Should you keep persisting with this even if it aggravates your sore shoulder a little bit?
I have zero external rotation. Will doing these help me attain external rotation
Could you please show us how to do a correct squat using elastic bands instead of weights?🏋♂