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.