Exercises For Stronger Shoulders
Below you will find a selection of my favorite exercises for building shoulder strength and stability. These exercises can help your body move better, feel better , and improve your upper body strength. Some of these exercises, such as the turkish get-up and the snatch, are fairly advanced because they use the entire body, challenge your stability, and involve various planes of motion. Try incorporating 1-3 of exercises below into your next strength workout.
Scap Pull-ups
Coaching Notes:
Make sure your elbows stay straight throughout the entire exercise and keep your core engaged.
Think about pulling your shoulders down your back.
Ideally perform this exercise with straight legs. Legs can be bent if you don’t have enough space.
A band can be used for assistance if needed.
Aim for 3-4 sets of 8-12 scap pull-ups.
TRX “ Y” Raise
Coaching Notes:
The closer your feet are to your anchor point the harder this exercise becomes. Find a position that allows you to go through a full range of motion without arching your back or letting your hips drop.
As you perform the “y” raise, think about pulling from your armpit and squeezing your shoulder blades together.
Keep a slight tuck of your chin. Don’t look up at the ceiling or down at your toes.
Make sure your hips come with you during the “y” raise. Your body should stay in a straight line throughout the entire motion.
This exercise is harder than it appears. Start further away from the anchor point than you think and then you can increase the difficulty by stepping forward if needed.
Aim to complete 3-4 sets of 10-15 reps.
Serratus Wall Walks
Coaching Notes:
Place a band around your forearms, closer to your elbows than your hands.
Keep tension on the band as you walk your arms up the wall. Don’t let your hands come closer together as you walk your arms up the wall.
Maintain a neutral spine. Don’t overly arch your back. Keep a slight bend in your knees.
Aim to complete 2-3 sets of 8-10 reps (up + down = 1 rep).
Bottoms Up Kettlebell Press
Coaching Notes:
Use a light to moderate weight kettlebell.
Keep your hand/forearm inline with your shoulder in the start position and as you press the weight overhead.
Maintain a neutral spine. Don’t overly arch your back.
Keep your eyes on the the kettlebell throughout the movement.
Aim to complete 3-4 sets of 10 reps on each side.
1/2 Kneeling Landmine Shoulder Press
Coaching Notes:
The leg that is kneeling down is the arm that will be pressing.
Keep your hand/forearm inline with your shoulder in the start position and as you press the weight overhead.
Think about pressing the weight up and “rowing” the weight down.
Keep your core muscles engaged and rib cage down. Don’t overly arch your back.
Aim to complete 3-4 sets of 10-12 reps on each side.
Turkish Get Up
Coaching Notes:
If you are new to the Turkish Get Up exercise, start with a light weight so that you are able to focus on your and alignment.
Make sure the bell stays directly over your shoulder throughout the entire movement.
Keep your shoulder “packed” but pulling your shoulder blade down and back away from your ear.
Slower is better. Take your time and perform the movement to the best of your ability.
Aim to complete 3-4 sets of 1-3 reps on each side.
Kettlebell Snatch
Coaching Notes:
Start the movement in a hinge position, sitting back into your hips with a flat spine.
Keep the bell as close to your body as possible.
Think about “punching” up at the top of the movement.
A snatch is a fairly advanced movement. Make sure you are comfortable with kettlebell swings and presses before you try to snatch.
Aim to complete 3-4 sets of 8-12 reps on each side.