Here are 5 unique exercises that will help you build rock hard and resilient shoulders. All of these exercises, which require a minimal amount of equipment, accomplish much more than simply giving you unbreakable shoulders!
#1) Lateral Pike Pulses + Single Arm Overhead Weight Hold
This exercise improves shoulder and scapular stability, lumbo-pelvic stability (think core), and also strengthens the hip flexors.
The single arm overhead hold makes these incredibly anti-lateral flexion in nature. Start off using a lower object and only increase the height of the object as your hip flexors and core get stronger.
Coaching Tips:
- Hold a weighted object in an overhead position using one arm. For the duration of the exercise, keep your arm in this position.
- Sit on the floor, fully extend both of your legs, and point your feet away from you (plantarflex). Your head, torso, and hips should be in a stacked position.
- Place an object to one side of your lower legs.
- For the duration of the exercise, keep your legs and feet completely together.
- Place one hand so it is on the outside of your thigh, and lightly rest your fingers (or full hand) on the floor.
- Before each rep, brace your core (360 degree brace around your spine), and lightly close the space in your midsection/think about wrinkling the front of your shirt like you would during a dead bug.
- While keeping your legs fully extended and feet plantarflexed, lift your legs over the object in a lateral direction, and then back to the starting position.
- For the duration of the exercise, do not allow your legs or feet to strike the object or the floor.
- For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, excessively round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or weight to shift from hip to hip.
- For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine).
- In terms of breathing, do what works and feels best for you.
Do 1-3 sets of 5-15 reps per side.
#2) Weight Transfers From Bear Crawl
This exercise improves shoulder and scapular stability, and lumbo-pelvic stability (think core).
Coaching Tips:
- Get into a bear crawl position. Your head, torso, and hips should be in a stacked position. Your thighs should be vertical, knees bent, and several inches above the floor.
- Adopt your preferred foot width. You may place your feet so they are together, shoulder width apart, or somewhere in between. The farther apart your feet are, the more stable your base will be.
- On the planted side, your hand should be roughly underneath your shoulder. Spread your fingers, and pretend you are suctioning or screwing your hand and fingers to the floor. On the other side of your body, place a weighted object.
- Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), lightly close the space in your midsection/think about wrinkling the front of your shirt like you would during a dead bug, and flex your glutes.
- Now pass the weight to the opposite side of your body. The farther away the weight travels from the midline of your body, the more challenging the exercise will be.
- Pay attention to your supporting side. Push away from the floor and protract your shoulder blade (move it away from your spine and around your ribcage). Do not mindlessly hang out.
- For the duration of the exercise, do not allow your shoulder blades or shoulders to elevate towards your ears.
- For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, excessively round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, hips to pike or collapse, or weight to shift from foot to foot.
- For the duration of the exercise, aside from your moving arm, the rest of your body should remain in a fixed position.
- For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine).
- In terms of breathing, do what works and feels best for you.
Do 2-3 sets of 8-12 reps per side.
#3) Plank Wall Walks
This exercise improves shoulder and scapular controlled mobility (and stability on the planted side), and lumbo-pelvic stability.
Coaching Tips:
- Get into a plank position from your hands and feet. Set your body so it is in a straight line from the top/back of your head to heels, tuck your chin, and keep your neck in a neutral position.
- You should be relatively close to a wall.
- Adopt your preferred foot width. You may place your feet so they are together, shoulder width apart, or somewhere in between.
- Position your hands so they are shoulder width apart or slightly wider. Figure out what hand width and positioning works and feels best for you. Your shoulders, elbows and wrists should be in a relatively stacked position. Your weight should be evenly distributed throughout your full hands and fingers, not just at the base of your hands/wrists. Pretend you are trying to spread your full hands and fingers to the floor (and wall once you make contact).
- Before each rep (do both before you climb up the wall, and also before you return to the floor), take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), lightly close the space in your midsection/think about wrinkling the front of your shirt like you would during a dead bug, and flex your glutes.
- Now “walk” up the wall with both hands. Gain a moment of control, then return to the starting position with control.
- When you are pressing your body away from the floor, (and also “walking” up the wall) protract your shoulder blades. Think about spreading your shoulder blades apart and moving them away from your spine and around your ribcage. Do not keep them pinned. During the down component your shoulder blades should perform the reverse movements.
- For the duration of the exercise your body should remain in a straight line from the top/back of your head to heels. Do not allow your lower back to hyperextend, excessively round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, hips to pike or collapse, or neck to collapse.
- For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine) and flex your glutes.
- In term of breathing, do what works and feels best for you.
Do 2-3 sets of 5-10 reps per side.
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#4) Feet Elevated Banded Leg Extensions
This exercise improves shoulder and scapular stability, lumbo-pelvic stability (think core), and strengthens the quadriceps.
You will elevate your feet on a bench, couch, or other stable surface.
Coaching Tips:
- Hold a resistance band in your hands, and loop the band behind your knees. There should be resistance in the band for 100% of the exercise.
- Elevate your forefeet on a bench, couch, or other stable surface.
- Get into a bear crawl position. Your head, torso, and hips should be in a stacked position.
- Start so your thighs are relatively vertical, knees are bent, and are several inches above the floor.
- Your hands should be roughly below your shoulders, or slightly ahead. Figure out what works and feels best for you.
- Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), lightly close the space in your midsection/think about wrinkling the front of your shirt like you would during a dead bug, and flex your glutes.
- Now use your quadriceps and extend your knees. Pause for a count when your knees are fully extended and really contract your quadriceps.
- Do not let your knees hyperextend, and make sure the movement is smooth and controlled.
- Return to the starting position with complete control. Stop when your knees are just above the floor, and thighs are in a vertical position.
- For the duration of the exercise, press your body away from the floor and protract your shoulder blades (spread them apart and move them away from your spine and around your ribcage). Do not mindlessly hang out.
- For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine, or hips to rotate.
- For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine).
- In terms of breathing, do what works and feels best for you.
Do 2-3 sets of 10-15 reps.
#5) Push-Up/Forearm Bear Crawl Combo
This push-up variation involves combining a push-up and forearm bear crawl. This exercise strengthens the chest, shoulders, and triceps, improves shoulder and scapular controlled mobility, and lumbo-pelvic stability (think core).
Coaching Tips:
- Set your body so it is in a straight line from the top/back of your head to heels, tuck your chin, and keep your neck in a neutral position.
- Position your hands so they are slightly closer together than regular push-ups. In the bottom position, your elbows and upper arms should remain fairly close to your sides.
- At the top of the push-up, your shoulders, elbows, and wrists should be in a relatively stacked position.
- Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), lightly close the space in your midsection/think about wrinkling the front of your shirt like you would during a dead bug, and flex your glutes.
- Descend into the push-up and retract your shoulder blades (slide them in towards your spine, but do not overdo this movement).
- Once your upper arms are approximately parallel to the floor press your body backwards and touch your forearms to the floor. As you are doing this, bend your knees, pike your hips a bit, and get into a bear crawl.
- Then pull your body forward and perform the reverse movements so your elbows are directly over your wrists and forearms are in a vertical position. Then return to the top/starting position.
- As you are performing these movements do not sink down into your shoulders, and do not allow your body to collapse towards the floor.
- For the duration of the exercise, your head, torso and hips should remain in a stacked position (and for the push-up component your body should remain in a plank position). Do not allow your lower back to hyperextend, excessively round, or flex laterally, ribcage to flare, or torso, spine, or hips to rotate.
- For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine).
- In terms of breathing, do what works and feels best for you.
Do 2-3 sets of 8-15 reps.
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