Shoulder Mobility Essentials
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- čas přidán 29. 12. 2023
- If you naturally have the ability to press overhead comfortably, consider yourself lucky. Or young
After a massive amount of bench pressing in my teenage years, I initially found it impossible to press overhead with a full range of motion, pain free
Never mind behind the neck pressing, that would be an instant injury. Definitely didn’t help that I was taught behind the neck pressing was blanket bad-for-you movement early on. Instead, I wish I was taught to respect its mobility demands for the high reward in ability it offers
Now, overhead pressing and behind the neck pressing feels like butter - after progressively overloading these 3 movements in both range of motion and strength I believe the ability to press overhead comfortably could be achieved by anyone with enough patience. And it should be sought after
Add any or all of these movements into your weekly split:
1. Cross Bench Pullover - 3-4 sets of 10-12 reps
2. Wall Pullover - 3-4 sets of 60 second holds with deep breathing
3. Hang - 3-4 sets of 30-60 second holds, at your level
Let me know your favorite pressing variation!
If you naturally have the ability to press overhead comfortably, consider yourself lucky. Or young
After a massive amount of bench pressing in my teenage years, I initially found it impossible to press overhead with a full range of motion, pain free
Never mind behind the neck pressing, that would be an instant injury. Definitely didn’t help that I was taught behind the neck pressing was blanket bad-for-you movement early on. Instead, I wish I was taught to respect its mobility demands for the high reward in ability it offers
Now, overhead pressing and behind the neck pressing feels like butter - after progressively overloading these 3 movements in both range of motion and strength I believe the ability to press overhead comfortably could be achieved by anyone with enough patience. And it should be sought after
Add any or all of these movements into your weekly split:
1. Cross Bench Pullover - 3-4 sets of 10-12 reps
2. Wall Pullover - 3-4 sets of 60 second holds with deep breathing
3. Hang - 3-4 sets of 30-60 second holds, at your level
Let me know your favorite pressing variation!
Or young 😂
Really appreciating your content man! I hate how people have such low standards when it comes to their mobility. It's from a lack of knowledge - and even worse, disinformation - so I don't fault them. But people like you and Ben Patrick are helping to correct this huge gap in misunderstanding. So many resign themselves to the idea of, "I have a bad back" or "I have a bad shoulder".... It's like, no. All of these issues are fixable with the right amount of regression/progression and TIME. Consistency. The body is resilient. It follows the order and harmony of nature, which is lifeward.
Great read man! Ben Patrick the GOAT 🙏🏼 and so true, I used to be one of those people myself! But slowly realized it’s a spectrum, and anyone can make steps of moving more toward the pain free side of the spectrum for any body part!
An example workout split with all these mobility exercises would be cool
Coming!
Started doing dead hang contests with my 7 year old. One of us is up to 3.5 minutes already. It's not me. I can get 90 seconds.
Hahahah love it. Kids are savages on it. Monkey bar pros
This helps:))))
So effective and so poco views
Appreciate it!
Hangs are my kryptonite. 15 secs and I’m hurting
Understandable! Try finding a bar where you can still have your feet on the ground, and maybe even alternate with one foot on the ground at a time
When doing dead hangs, do you let yourself hang fully through or are you still contracting your scapular muscles? Thanks :)
I like to relax. But contracting your scapula muscles for reps is a great exercise too! They're called scapula pull ups. Consider both!
Tried cross bench pullovers recently, and my shoulders hurt during the movement. No pain afterwards, thankfully, but it was still scary. What are you thoughts? Should I stick to the weightless variation for some time? The stretch isn't nearly as good though. Or maybe I should just try less ROM, even though it'll look ridiculous since the discomfort starts pretty early on during the movement? Thank you for your content ❤
Stay safe man! Have you tried the movement lighter on an incline? I’d also continue to build up the other movements 🫡 thank you for the kind words’
@@Movementgems thank you so much! Will give the light incline version a try next week!!
The reason you have should pain is nc of that first exercise. The natural/intended movement of the shoulder is not to stretch behind your head
These exercises are actually how I fixed my shoulder pain years ago! I respect your thoughts. What are your thoughts of when sport or life inevitably puts you in a position? Say in grappling, getting a rebound in an awkward position, or lifting a heavy pot from a high shelf? Should someone still avoid these motions completely? Or should they slowly progressively overload the strength and mobility demands of these positions, while never working through pain - similar to how someone would for a bicep curl
@@Movementgems a rebound is in front of you. Grabbing a pot would be in front of you. You shoulders are meant to reach in front of you. Your movement is an extension behind your head. Doing mobility work and a weighed exercise are two different things that’s why I only commented on the first exercise. Also most people don’t grapple and as you can see UFC fighters get hurt all the time. There’s not one mid to high profile WWE wrestler who hasn’t had a surgery from injury.
Man i cant hear that background music and not think of those annoying ass rios brothers
Not aware but sorry man
@@Movementgems lol don't worry about, your content is great
behind the head shoulder press is extremely dangerous, and so are some of the exercises you showed. DONT EVER DO THIS! You could easily dislocate your shoulder
It’s not inherently dangerous. Just control the eccentric and start light. No need for the fear mongering
I respect your thoughts man. I used to think the same thing. But now - I believe any movement that you’re not ready for is dangerous. A 315 bench press is also dangerous - if you’re not trained for it. That does not make bench press inherently bad. The same thing goes for behind the neck pressing. While I don’t recommend it from the get go, that does not mean someone cannot develop the mobility and strength to do so - when using slowly progressing some exercises shown here. In basketball, grappling, and many other sports, the ability to be strong and mobile in behind the neck press is quite desirable, and not training this area could result in a higher probability of injury when sport inevitably demands it. Just my thoughts!
People seem to think because it's a overhead press that they have to lift heavy, it's not meant for that, use just the bar or light weights