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The GREATEST Shoulder Warmup - You-ve NEVER Tried!

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Shoulder impingement is one of the most common maladies negatively affecting upper body workouts. If you ever have had shoulder pain you know just how debilitating it can be to move your arm over your head during any of the common exercises like an overhead press or even out in front of you in a bench press. In this video, I-m going to show you one exercise that you can do as a warmup for your shoulders that is the greatest shoulder warmup and takes just seconds to do. We first must start with a little explanation of the type of pain that you may be getting in your shoulders when you train. Often time, muscle imbalances lead to an impingement of the glenohumeral joint with elevation of the arm. The structures inside the shoulder such as the supraspinatus tendon or the bursa can get pinched between the acromion and the head of the humerus. Often times, the reason behind this can also be attributed to a strength dominance of the delts compared to the rotator cuff. When this occurs, the delts cause an upward pull on the humerus causing it to migrate superiorly when you raise your arm over your head. This is not supposed to happen. Instead, you want the action of the rotator cuff muscles to help centrally locate the head of the humerus inside the glenoid. In other words, keep the ball in the middle of the socket even as the arm is elevated. When impingement does occur and pinching of the rotator cuff tendon or bursa takes place you most commonly get something called a painful arc. This means that if you stand with your arm at your side and begin raising it, that you don-t immediately feel pain in the first 60 degrees of motion for instance. It is at about that 60 degree mark however that you start to feel pain in the shoulder joint that either continues or even worsens the higher the arm gets. That is until you reach about 120 degrees of abduction. At this point you suddenly feel that the pain disappears and you are able to continue raising your arm the rest of the way without pain. There is a reason for this. It is at the top of the painful arc that sufficient external rotation of the humerus has occurred to help rotate the structures that were getting pinched outside of the impingement zone and relief is obtained. Now that doesn-t have to be the case. You can actually strengthen the external rotators of the shoulder and get them to respond sooner in the act of elevation if you do the exercise that I-m showing you here. You want to begin by lifting the dumbbells with a neutral grip and forearm rather than a supinated one. This allows the biceps to do less of the work (which can create tension on the superior labrum and cause pain if this is an additional contributor to your shoulder pain) and shifts instead to the brachioradialis and brachialis. From here you will see that your humerus undergoes abduction while at the same time externally rotating. This helps to fire up the rotator cuff at an earlier point to help clear the humerus throughout the painful arc and restore pain free elevation of the arm. All you have to do is take about 2/3 of the weight that you would normally use for a side lateral raise and perform 1 to 2 sets of this with good solid, focused contractions at the top. Try this and I promise you will feel relief. This also works incredibly well with shoulders that tend to pop, snap and crack as you raise them over your head. A few sets of this every day will help to restore balance to your currently imbalanced shoulders and set you down a path of success from here on out. If you want more videos that help you to get rid of shoulder pain or fix an anterior pelvic tilt, you-ve come to the right channel. Remember to subscribe and turn on your notifications using the link below. For a complete program that puts science back in every workout we do, be sure to head to the link below and start training like an athlete. Build ripped, athletic muscle in just 90 days with the same step by step system used by today-s top pro athletes Saluja: This is an excellent warm-up before shoulder workout Jeff. Thank you so much. There is a small request for you. Can you please make a video on warm-up exercises for chest, back, biceps, triceps and legs. This would be so much helpful. Keep up the good work man. Cheers
Date: 2022-04-22

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Comments and reviews: 8

Jesiah
So, I tore all the tendons and muscle connections around my shoulder joint on both shoulders due to a work accident (a work pallet went out of control and it's 2000lbs in motion tried to kill me; it was too big to dodge so I put my hands up on it, and braced to keep it from cutting me in half on shelving behind me. The weight pushed my arms so far back that it dislocated my shoulders and tore all the ligaments free) so shoulder work is really important for me. However, my Physical trainer for my recovery was adamant that the exercise you're doing there? Shouldn't be done with more than 5 lbs of weight because after 5lbs of weight you start engaging the Bigger muscle groups of the back; when it comes to target Just the muscles relevant to shoulder function, its about perfect form and lighter weight to keep the back muscles from engaging to support the shoulder. He also has me lay on my side, on a bench-- rest - elbow on my rib cage and without moving the elbow, let the weight down till my forearm is parallel with my stomach, then raise it back up to my forearm is parallel to the floor. This exercise engages only the shoulder socket and its soft tissues which when you're having a shoulder problem, your back muscles already over engage in order to support and make up for the shoulder weakness.
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Jon
Hey Jeff, I have a pretty f-ed up shoulder. I used to race motocross full time and this actually cost me my career. I dislocated my shoulder, tore my labrum, popped the cartilage off my rotator cuff, and damaged my auxiliary nerve. I did get surgery done, so my shoulder is no longer loose. BUT since I damaged my auxiliary nerve, my shoulder is still paralyzed. So I have limited range of motion and can-t build any muscle in my front or rear deltoids or any other muscle surrounding my shoulder. Even though the feeling has come back in my shoulder significantly since the injury, Every doctor I-ve seen pretty much said there is nothing that can be done about this. I was wondering if there is anything at all that you could recommend for me. This injury effects everything i try to do in the gym
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Steven
If this isn't an Urlacher, the difference must be extremely subtle. (It always drives me a bit crazy when there is no explicit explanation of differences between very similar things: Urlachers, High Pulls, Ws. and whatever this is) Since I don't see any difference, other than the lighter weight, I think of this as another use of the Urlacher (which you've alternately described as being a rear delt move and, I believe on one occasion you said, a side delt move) using lighter weight than you might otherwise use for purposes of warming up. Whatever you call it, I'm definitely adding this to my shoulder warmup routine.
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Jerry
Hello jeff. I like all your videos thank you. I have a shoulder displacement because according to the bone specialist I broke my shoulder joint. He said he could not help me, but any way you have helped me with other injuries and I was hoping you can make a video to fix my shoulder and to help others who have this problem too. Thanks again Jeff!
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John
Mine actually hurts in the lower range.
Laying on my back I cant even raise a
5lb. dumbbell without extreme pain.
Or pushing a lawn mower in a very
upright position. Tore mine 30 years
ago. One otoscopic surgery made it
worse so I let it be. 20 lbs. is all I can
one arm overhead press. Sucks.
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Movere
So, to recap:
Do the movement as warm-up for shoulder involving exercises.
How to: lift the weight in hammer curl fashion, then transition to abduction and ends in -W- raise.
Sets: 1-2
Reps: 10-15
Weight: 2/3 of your usual weight for lateral raise. e. g.: Lateral Raise 15kg, warmup 10kg.
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Алексей
Hi Jeff! I have a question about the shoulder joints, the reason is this: there is a problem with pull ups and similar exercises, as if the joint is coming out from the clavicle, and I cannot continue to do the exercise, tell me the reason and how to fix it, thanks!
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Dali
Hi Jeff! First thanks for all the time you put in extending the knowledge.
Had a question about the exercise. In the video you-re look downwards. Does this affect in any way the tension in your neck?
Thanks again!
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