Improve your shoulder STRENGTH, MOBILITY & STABILITY with 5 exercises - (my ATG shoulder routine)

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You guys have heard me talk about the Knees Over Toes /ATG program on this channel for a while now, and it's obviously good for the knees, right? But I haven't talked much about how this program has also helped my shoulders.
As a volleyball player, I am constantly using my shoulders for hitting and blocking, digging, all sorts of motions. And obviously volleyball is not the only sport that uses the shoulders. There are many, many sports that require a lot of range of motion and strength in the shoulder. And just like the knees are very common injury, the shoulders are as well.
So today in this video, I want to go over my top five favorite exercises from the knees over toes program that has made the biggest impact on my shoulders and my ability to continue to perform my sport well and stay injury free.
ATG Shoulder Standards:
External rotations - 10% of BW for 12 reps
Cross Bench Pullover - 25% of BW for 12 reps
Trap 3 Raise - 10% of BW in each hand for 8 reps
Powell Raise - 10% of BW for 10 reps
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►TIME STAMPS:
0:00 Intro
1:07 Why is the shoulder so injury prone?
2:45 External Rotations
4:39 Cross-Bench Pullover
5:38 Trap 3 Raise
6:45 Powell Raise
7:31 Lateral Shoulder Stretch
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DISCLAIMER: The information contained in this video should NOT be used as a substitute for the advice of an appropriately qualified and licensed physician or other health care provider. The information provided here is for informational purposes only.

[@carl_anderson9315]

The Powell raise saved my weak shoulders forever. Personally I prefer doing them with a controlled 1-2 second contraction, and 3 to 5 seconds during the negative portion to strengthen my rear and mid delt tendons. You can also try the Powell raises standing with a cable or a band.
In my own experience, slow negatives with full range of motion are key to hit those tendons and gain strength and flexibility.

[@trufocusproductions]

Thank you for sharing the importance of shoulder strength and stability to prevent injuries. 😀

[@medicineandbrazilianjiujit8511]

Very informative.
Thank you for posting!

[@VictoriaDorsano]

🙏🙏

[@kartikgoliyan498]

After how many days.we can running start after ACL surgery

[@prod.Radiant]

My favorite way to do the trap-3 raises is at the bottom of a squat. When I’m on a back extension machine, I find I focus too much on the stability and sensations of my legs + back too much to really be mindful of activating my traps.
Try it! At the bottom of a deep squat, I can feel the trapezius muscles activating much easier and with a stronger connection to them, W/O having to worry about everything that comes with a back extension machine

[@VictoriaDorsano]

Oooo interesting! I’ll have to give this a try!