Building Bulletproof Shoulders: For Strength, Mobility, Resilience, & Stability

Summary

This video script delves into the complex nature of the shoulder joint, often a focal point for athletes and lifters due to its high mobility and susceptibility to injury. It discusses the shoulder's anatomy, including the four joints and surrounding muscles, and the importance of scapulohumeral rhythm for shoulder health. The script offers insights on common shoulder issues, such as impingement and internal rotation, and provides various exercises and tips to improve shoulder stability, control, mobility, and strength, emphasizing the need for a holistic approach to prevent injuries and enhance performance.

Takeaways

• 🤔 The shoulder is a complex joint involving four different joints and around 20 muscles, making it prone to injury and requiring a balanced approach for strength and mobility.
• 🏋️‍♂️ The glenohumeral joint is the main focus for shoulder health, being a ball and socket joint that requires stability for heavy lifting and mobility for a wide range of motion.
• 💪 The rotator cuff muscles, including the supraspinatus, infraspinatus, subscapularis, and teres minor, are crucial for connecting the humerus to the scapula and maintaining shoulder health.
• 👐 Proper scapulohumeral rhythm, the coordinated movement of the shoulder blade and ball and socket joint, is essential for shoulder health but is often lost due to modern lifestyle habits.
• 🔄 Common causes of shoulder pain, such as improper bench press technique, can be mitigated by focusing on retracting the shoulder blades and maintaining scapular stability during lifts.
• 🏋️‍♀️ Training for scapular movements separately through accessory lifts like push-ups, scapular push-ups, and scapular rows can help improve shoulder stability and health.
• 📏 Overhead mobility is critical for preventing impingement and injury, especially during movements like the overhead press, and can be improved through exercises that emphasize scapular control.
• 🤲 Internal rotation of the humerus can lead to impingement; strengthening the rotator cuffs and practicing good movement can help correct this issue.
• 🧘‍♂️ Stretching and strengthening exercises for the pecs, lats, and serratus anterior can help improve scapular movement and prevent winging, which affects shoulder mobility and stability.
• 🤸‍♂️ The overhead squat is a comprehensive test of shoulder and hip mobility, providing a benchmark for overall body mobility and a drill for improvement.
• 🧗‍♀️ Building strength in agonistic muscles and practicing exercises like the lift-off, Y, and W can help overcome resistance from tight antagonistic muscles, further improving shoulder mobility and function.

Q & A

What is the shoulder complex and why is it important for athletes and lifters?

The shoulder complex refers to the main shoulder joint and its associated structures, including the glenohumeral, acromioclavicular, sternoclavicular joints, and the scapulo-thoracic joint. It is important for athletes and lifters because it is the most mobile joint in the human body, allowing a wide range of motion necessary for various physical activities.

How many muscles are involved in coordinating movement across the shoulder joints?

Around 20 different muscles coordinate movement across the shoulder joints, primarily dealing with the humerus, clavicle, and scapula.

What are the four rotator cuff muscles that connect the humerus to the scapula?

The four rotator cuff muscles are the supraspinatus, infraspinatus, subscapularis, and teres minor.

Why is the glenohumeral joint a significant focus area in shoulder health and training?

The glenohumeral joint is a ball and socket joint that connects the top of the humerus to the glenoid fossa of the scapula. It is significant because it is the main joint responsible for the shoulder's mobility and stability, and it is connected to the scapula by seven muscle tendon units.

What is the scapulohumeral rhythm and how does it relate to shoulder health?

The scapulohumeral rhythm refers to the coordinated movement of the ball and socket joint of the shoulder alongside the shoulder blade. It is crucial for shoulder health as it allows for a proper range of motion and stability, which is essential for preventing injuries and enhancing performance.

Why is the bench press a common cause of shoulder pain and what can be done to prevent it?

The bench press can cause shoulder pain due to improper scapular movement and lack of stabilization. To prevent it, one should retract the shoulder blades, depress the shoulders, and push through the chest and triceps, which provides a more stable base and reduces the risk of injury.

How can accessory lifts help in strengthening the scapula and improving shoulder health?

Accessory lifts, such as push-ups and scapular rows, help in strengthening the scapula by training the muscles responsible for scapular protraction, retraction, and stabilization, thereby improving overall shoulder health and function.

What is the relationship between the shoulder's ability to move and its stability during heavy weight lifting?

The shoulder needs to be stable to push heavy weights without dislocating, yet it also needs to maintain its mobility for a wide range of motion. The balance between mobility and stability is achieved through the coordinated action of the muscles around the shoulder joint and the scapula.

What is impingement and how can it be caused by improper shoulder movement?

Impingement occurs when the tendons and muscles in the shoulder joint get compressed or 'bunched up' due to improper movement, such as not having enough mobility to create room and open up the subacromial space, leading to pain and potential injury.

How can exercises like the lift off, Y, and W help improve shoulder mobility and strength?

Exercises like the lift off, Y, and W help improve shoulder mobility by stretching the muscles and tendons in various positions, and they build strength in the agonistic muscles to overcome resistance from tight antagonistic muscles, thus enhancing overall shoulder function.

Why is it important to consider the body's overall mobility when addressing shoulder mobility issues?

Considering the body's overall mobility is important because issues in one part of the body can affect other areas. For example, tight hips from prolonged sitting can lead to postural imbalances that affect shoulder mobility, so a comprehensive approach to mobility is necessary.

What is an overhead squat and how can it be used to assess and improve shoulder and hip mobility?

An overhead squat is an exercise where you hold a weight overhead in a straight position and squat down fully. It is used to assess overall mobility and strength as it requires good shoulder and hip mobility to perform correctly. Practicing the overhead squat can also help improve these mobility aspects.

Outlines

00:00

🏋️‍♂️ Understanding the Shoulder Complex and Its Role in Athletic Performance

This paragraph delves into the anatomy of the shoulder, often a focal point for athletes due to its complexity and mobility. The shoulder, or 'shoulder complex,' is composed of four joints and approximately 20 muscles that coordinate movement across three main bones: the humerus, clavicle, and scapula. The glenohumeral joint is highlighted as a critical ball-and-socket joint connecting the upper arm to the scapula. The paragraph emphasizes the importance of muscle tendon units, particularly the rotator cuff muscles, in shoulder stability and function. It also touches on common issues like shoulder pain during bench presses and the importance of proper scapular movement and muscle balance for shoulder health.

05:01

💪 Enhancing Shoulder Stability and Mobility Through Targeted Exercises

The second paragraph focuses on exercises and techniques to improve shoulder stability and mobility. It discusses the importance of scapular retraction and protraction, and how they can be trained through push-ups, scapular push-ups, and planche leans. The paragraph also covers exercises like scapular rows for scapular attraction, and the use of L-sits for scapular depression. It addresses the inherent contradiction of the shoulder needing to be both stable and mobile, and how exercises like overhead presses and shrugs can help train the shoulder for these dual requirements. The paragraph concludes with advice on how to deal with common mobility issues, such as internal rotation and scapular movement, and the role of external rotation in preventing impingement.

10:01

🤸‍♂️ Building Bulletproof Shoulders: Strength, Mobility, and Prevention of Injury

The final paragraph wraps up the discussion on shoulder health by emphasizing the need to train stability, scapular control, mobility, and strength. It suggests exercises like lift-offs, Y, W, and tennis ball throws to improve overhead mobility and strength. The paragraph also highlights the importance of considering the body as a whole, noting how issues in one area, such as tight hips, can affect shoulder mobility. It introduces the overhead squat as a test for overall mobility and strength, and recommends various stretches and exercises to improve shoulder and hip mobility. The paragraph concludes with a call to action for viewers to engage with the content, share their tips, and consider the presenter's ebook and training program for a comprehensive approach to shoulder health and performance.

Keywords

💡Shoulder Complex

The term 'Shoulder Complex' refers to the anatomical structure that includes the shoulder joint and its related components, which are crucial for the wide range of motion possible in the upper body. In the video, it is mentioned as not just one joint but a combination of four: the glenohumeral, acromioclavicular, sternoclavicular joints, and the scapulo-thoracic joint. This complex is essential for understanding the video's theme of shoulder mobility, stability, and the potential for injury in athletes and lifters.

💡Glenohumeral Joint

The 'Glenohumeral Joint' is a ball-and-socket joint that connects the upper arm bone (humerus) to the scapula. It is highlighted in the script as the main area of focus due to its role in shoulder movement and its susceptibility to injury. The video discusses the importance of this joint in the context of shoulder health and its interaction with the rotator cuff muscles for shoulder stability.

💡Rotator Cuff

The 'Rotator Cuff' is a group of four muscles and their tendons that surround the shoulder joint, providing stability and enabling a wide range of motion. The script emphasizes the rotator cuff muscles—supraspinatus, infraspinatus, subscapularis, and teres minor—as key to connecting the humerus to the scapula and maintaining shoulder joint integrity.

💡Scapulohumeral Rhythm

'scapulohumeral Rhythm' is the coordinated movement between the scapula and the humerus, allowing for efficient shoulder function. The video explains that the ability to move these two bones in accordance is crucial for shoulder health. It also mentions that many people have lost this ability due to modern lifestyles and training biases, leading to issues like shoulder pain.

💡Impingement

'Impingement' in the script refers to a condition where the tendons and muscles in the shoulder area get compressed or 'bunched up', causing pain and limited mobility. The video describes it as a common issue when individuals lack proper shoulder mobility, especially during overhead movements like the overhead press.

💡Internal Rotation

The term 'Internal Rotation' describes the twisting of the humerus towards the body when the arms hang naturally by the sides. The script explains that excessive internal rotation can close up the subacromial space, leading to impingement. It is a common issue discussed in the context of shoulder pain and mobility.

💡External Rotation

Opposite to internal rotation, 'External Rotation' is the movement of the humerus away from the body, which helps to open up the shoulder joint and prevent impingement. The video script provides cues for achieving external rotation, such as imagining breaking a bar or pointing the triceps forward during overhead movements.

💡Scapular Winging

'scapular Winging' is a condition where the shoulder blades do not stay tight against the rib cage due to weak serratus anterior muscles. The script mentions this as a problem that can impede normal range of motion and reduce shoulder stability, affecting overall shoulder health and function.

💡Lift Off

'Lift Off' is an exercise mentioned in the script designed to improve shoulder mobility by using an external anchor point to force the arms into an overhead position and then lifting them off the support. This exercise is part of the strategy to build strength in the agonistic muscles to overcome resistance from tight antagonistic muscles.

💡Y, W Exercises

The 'Y, W Exercises' are specific movements designed to improve shoulder mobility and strength. The script describes these exercises as involving the arms being raised above the head in different positions to engage the scapular muscles. They are part of a broader approach to training the shoulder's scapulohumeral rhythm and overall stability.

💡Overhead Squat

The 'Overhead Squat' is a test and drill mentioned in the script to assess and improve overall shoulder and hip mobility. It involves holding a weight overhead in a straight position and squatting down fully. The video uses it as an example of a comprehensive exercise that can indicate an individual's mobility and strength levels.

Highlights

The shoulder is a complex joint with high mobility, often a concern for athletes and lifters.

The shoulder complex consists of four joints and around 20 muscles coordinating movement.

The glenohumeral joint is a ball and socket joint critical for shoulder movement.

Seven muscle tendon units connect the humerus to the scapula, including the rotator cuff muscles.

Proper scapulohumeral rhythm is essential for shoulder health and involves coordinated movement of the shoulder blade and ball and socket joint.

Many people have lost the ability to move the shoulder blade and ball and socket joint in harmony due to modern lifestyles.

The bench press can cause shoulder pain due to improper scapular movement and lack of scapulohumeral rhythm.

To improve bench press form, retract and depress the shoulder blades to provide a stable base for lifting.

Training scapular protraction and retraction separately can enhance shoulder stability and strength.

Scapular rows and L-sit exercises are effective for training scapular attraction and depression.

Overhead movements require both stability and mobility to prevent injury and impingement.

Internal rotation of the humerus can lead to impingement by closing the subacromial space.

External rotation and proper scapular movement can prevent impingement during overhead exercises.

Scapular winging, caused by weak serratus anterior, can impede range of motion and reduce stability.

Stretching tight pecs and lats with exercises like dumbbell pullovers can improve shoulder mobility.

Hanging exercises can counteract shoulder mobility issues by stretching muscles and increasing range of motion.

The overhead squat is a comprehensive test for shoulder and hip mobility, indicating overall body flexibility.

Lift off, Y, and W exercises are effective for building strength in the agonistic muscles to overcome tightness in antagonistic muscles.

Transcripts

it should come as no surprise that the

shoulder is so often an area of concern

for athletes and lifters the main

shoulder joint is the most mobile joint

in the human body we even refer to the

shoulder as the shoulder complex and

it's not just one joint it's four the

glenohumeral joint the acromioclavicular

joint the sternoclavicular joint and the

scapulo-thoracic joint around 20

different muscles coordinate movement

across these joints which deal primarily

with three bones the humerus that's the

upper arm the clavicle the collar bone

and the scapula which is of course the

shoulder blade

our main area of focus though is the

glenohumeral joint this is a ball and

socket joint that connects the top of

the humerus to the glenoid fossa the

cavity of the scapula there are seven

muscle tendon units responsible for

connecting the humerus to the scapula

alone the four rotator cuff muscles

those being the supraspinatus

infraspinatus subscapularis and teres

minor as well as the teres major

coracobrachialis and deltoids

then there are all the other muscles

that play a role in stabilizing and

controlling the shoulder complex the

teres major the traps the delts the pecs

pectoralis minor particularly and the

lats even the biceps you may remember

from my biceps video originate at the

scapula and aid with shoulder flexion so

if you feel pain in the front of your

shoulder this could even be an issue

with your biceps in other words it's a

bloody mess in here or a miracle of

engineering you decide your point of

view on that probably depends on how

your shoulder feels right now either way

there's a lot that can go wrong and a

lot we need to do if we're going to

build a powerful pain-free mobile and

aesthetic shoulders

it's terrible weather for filming the

floor's wet let's get on with the show

that really is the big challenge of the

shoulder joints it's a multi-axial joint

a synovial ball and socket joint it

needs to be able to move

up and down and forwards and back and

rotate just like your hip and at the

same time it also needs to be more

stable in order to push heavy weights

without popping out unlike your hip you

don't have the force of gravity forcing

the head of the ball and socket joint

into the socket and keeping it stable so

that's where the genius of the shoulder

blade comes in because whilst the

humerus is in a ball and socket joint

that ball and socket joint is also

attached to a bone that can itself move

thereby allowing for much greater range

of positions and by then fixing the

shoulder blade in place using those many

different muscles you can also provide

stability

and a lot of shoulder health comes down

to being able to move that ball and

socket joint alongside the shoulder

blade and this is called your

scapulohumeral rhythm your ability to

move those in accordance unfortunately

due to our modern lifestyles many of us

have lost this ability owing not only to

the fact that we're hunched over so much

but also the simple fact that we rarely

need to reach over our heads and if your

training program has a heavy bias

towards pushing movements that's just

going to exacerbate those issues so one

of the most common causes of shoulder

pain as the bench press there are a lot

of reasons for this you can have a bit

of internal rotation or flaring of the

elbows it completely removes that

scapular humeral rhythm that i was just

talking about because you're pinned

against a flat bench meaning that you

can't move you're not using the

stabilization of your shoulders you're

actually isolating the pecs and the

triceps much more and pushing through

those what you should actually be doing

on the bench is retracting the shoulder

blades as though you're trying to pinch

a coin between them do that at the same

time as depressing and then push just

through the chest and the triceps this

will give you a much more stable base it

allows to generate more power and it'll

put these shoulders in a more stable and

in a safer position in the real world

you'd never perform this movement you'd

never be lying flat on your back and

pushing a heavy amount of weight off you

unless you were trapped underneath a

collapsed building or a fallen tree and

that doesn't happen that often this

simply means that a lot of us lack the

experience with the bench press to know

how to perform it properly intuitively

and yet we go and pile on more and more

weight

now you're essentially balancing on your

spine because your shoulders are off the

bench and this is obviously inviting

injury

at the same time even if you are

retracting the shoulder blades properly

and you're doing a lot a lot of bench

press you're simply not training them to

protract so that when you push something

standing up you're not used to moving

them in the way that you're supposed to

what you can do is lighten the weight

slightly improve your technique by

focusing on retracting the shoulder

blades depressing the shoulders at the

same time and pushing through that way

alternatively what's even better is to

train those things separately through

accessory lifts to strengthen the

scapula one of the simplest ways is just

to do push-ups you're actually

encouraged here to protract the scapula

at the top of the movement the big

difference here of course is that when

you're performing a push-up you don't

have the bench you don't have that

counter pressure you're not being

sandwiched between something so it's

absolutely fine to push through the

shoulders as you normally would do if

you're pushing something standing up to

get that extra strength or if you want

to train your scapular protraction

specifically you can train using

scapular push-ups which is where you get

into a push-up position with your arm

straight and then only push by

protracting and retracting the scapula

or you can perform planche leans or

pseudo-planche push-up if you want to

train scapular attraction meanwhile then

one of the best ways you can do this is

with scapular rows and here you're going

to get into row position underneath the

bar and in a similar manner keep your

arms locked out straight and then row

yourself up pull yourself up but only by

retracting the scapula and then lower

yourself by protracting should be able

to depress your scapula and elevate them

there should be a shrug at the top of

any overhead pressing movement so you

can train this when you're performing

your military presses or with just

shrugs and if you want to train your

scapular depression then one of the best

ways to do this is with an exercise that

i only just talked about in depth that

being the l-sit here you're keeping your

arms locked out straight again and

you're pushing down with your legs

elevated and by pushing down through the

ground using your shoulders you give

yourself just enough clearance to get

your butt up off the floor then you're

going to raise your legs

so the inherent contradiction of these

shoulders is that they need to be not

only highly stable in all these

positions but also very mobile they need

to be able to get into all these

positions in the first place this is

important not only to allow you to

perform movements that require a greater

range of motion but also to prevent

injury in more basic exercises that

you're probably already doing and in

particular this is important for

overhead extension during movements like

the overhead press and the big issue

here is that many of us struggle to get

our arms up over our heads if you can't

move the shoulder joint correctly if you

don't have the mobility there you won't

be able to create enough room and open

up that subacromial space there's a lot

going on in here as we've just discussed

an awful lot of tendons and muscles

basically if you can't move your arm

properly this all gets bunched up and

squished and this is what we call

impingement and there are various

different issues that can cause this one

of the first and most commonly talked

about issues here is internal rotation

if your humerus is internally rotated

meaning that it's twisted towards your

body when your arms are hanging by your

sides

then that's going to close up this space

that when you try and lift your arm over

your head you're just bunching

everything up and you can cause

impingement and the easiest way to tell

if you're experiencing internal rotation

is to dangle your arms by your side and

then look at where they hang naturally

try not to control this movement and if

your palms are facing neutrally in

towards your body then that's a sign

that you're functioning normally if

they're facing backwards however or even

slightly backwards that's a little bit

of internal rotation and that's

something we want to fix by

strengthening the rotator cuffs but also

by just practicing good movement and

being more mindful of that during our

lifts what you want to do is make sure

that you're actively externally rotating

and the cue that people often give this

is to try and imagine that you're trying

to break the bar so i'm trying to bend

my hands in towards the middle in front

of me alternatively you can think of

this as trying to point your triceps

forwards when your arms are over your

head and now this can be a little bit

counterintuitive because

external rotation is judged based on

where your arms face when they're

hanging by your sides but at the same

time you can also just strengthen the

rotator cuffs with specific exercises

one of the most common being the side

lying external rotation where you lie on

one side with a light dumbbell and just

rotate outwards i talked about this in

the past but since then i found i much

prefer using a band holding it in either

hand and then rotating both shoulders

together pulling the band apart that way

and this is a great alternative because

it means a you can train anyway you need

to carry a dumbbell around with you

actually keep a resistance band in my

pockets wherever i go and at the same

time means you can train both sides at

the same time thereby halfing the amount

of time it takes to do this boring

exercise and the other issue to consider

is the way that your scapula are moving

during that overhead position because

what you actually want here is a upwards

rotation so the scapula should rotate

upwards as your arm moves up and also a

slight posterior tilt so that means that

you want your

scapula to tilt backwards like that once

again opening up that joint and giving

you more space

so if you feel your thumb underneath

your shoulder blade at the bottom you

essentially want to try and close that

gap so you can't fit a thumb or finger

behind there the problem is if you have

tight pecs or lats or weak traps then

you can actually end up with an anterior

tilt naturally as you go about your

business and this once again closes off

that range of motion likewise you might

experience scapular winging which is

caused by weak serratus anterior which

are supposed to keep your shoulder

blades nice and tight against your rib

cage this means that they essentially

move apart away from the midline of your

spine which then impedes your normal

range of motion and reduces stability

further so a lot of the scapular control

exercises we just talked about can help

you to fix this if you want to reduce

tightness in the pecs and in the lats

then one great move is to use dumbbell

pullovers and really focus on getting

full range of motion and feeling that

stretch it's also a weighted stretch so

it's fantastic for hypertrophy

especially building up that upper chest

which is often missing hangs are

basically exactly what they sound like

they just mean hanging from a bar and

presumably this is how we counteracted

many of these problems in the wild

through natural brachiation if you're

hanging from a tree branch or something

then you're stretching out the pecs

you're stretching out the lats and

you're getting your arms up in that

overhead position thereby increasing

mobility of course if this is something

that causes you pain then you don't want

to jump straight into it instead you can

support yourself just slightly with your

feet like so

or even like this

and just stay in that position and as

you get more confident

you can eventually let your entire

weight hang from that position and most

of you guys know that i have the gamma

cast kettlebell halos and the bulgarian

bag all for opening up the shoulder

joints as well because as the weight

moves around it's forcing you to not

only stabilize but also putting you into

a slight stretched position and helping

to open up the joint from all those

different angles you shouldn't think of

your mobility as isolated to specific

joints in your body but rather as a

global trait because issues in one part

of your body can cause cascading effects

throughout your body so when we're

talking about shoulder mobility what you

need to consider is a lot of people have

very tight hips because they spend all

day sitting so they have these tight hip

flexors which causes an anterior pelvic

tilt this in turn leads to lordosis in

the lumbar spine meaning that your lower

back is too arched inwards and as a

result they get kyphosis in the upper

spine which means that it's bent hunched

forwards so now if you consider that

you're in this position naturally and

you're trying to get your shoulders over

your head but your upper spine is

pointing forwards you're basically gonna

have to dislocate your arms to get them

up above your head and you need to work

on all these points so surprisingly even

stretching your hip flexors and your

legs in general can actually help you to

improve and unlock mobility in your

shoulders

one of the very best tests there is for

this kind of shoulder mobility combined

with hip mobility is an overhead squat

if you can hold a weight overhead in a

direct straight position and squat all

the way down this is a pretty good

benchmark in terms of your overall

mobility just to be clear this is not a

tutorial on how to overhead squat mine

still needs an awful lot of work all i'm

saying is that this is a great

tool to see where you're at in terms of

mobility and strength but also it can be

a good drill in itself that you can

practice to improve that mobility and of

course you don't have to use any weight

at all you can just use a bar

or a stick this is actually a bar from a

pull-up bar that i keep around and you

can just perform this whenever whilst

your computer's loading for instance and

the last piece of the puzzle when it

comes to overhead mobility is to build

the strength you need to build strength

in the agonistic muscles so you can

overcome the resistance provided by the

tightness in those antagonistic muscles

one you can do is something called a

lift off and here what you're going to

do is you're going to use an external

anchor point to force yourself into an

overhead resistance gently maintaining

external rotation neutral hand position

and then what you're going to do is try

and lift your hands off of that support

but maintain that position so you're

using assistance to get into a deeper

stretch than you otherwise could then

you're trying to hold yourself in that

position using just your strength tom

merrick has a great video with these

which i highly recommend and he has a

lot of good advice for shoulder

bulletproofing in general

to demonstrate these exercises i'm gonna

have to lie on this wet dirty floor i

don't know why other fitness youtubers

don't seem to have to do this kind of

thing

but

the show must go on so another great one

is the y exercise and here you're going

to lie face down and then you're just

going to try and raise your arms above

like that using just your own strength

once again maintain a more neutral

position you can also do this holding

onto a bar and then you've got the w

exercise which is similar here you're

going to have your elbows slightly more

down so you're making more of a w shape

hence the name and you're going to

involve a little bit more scapular

retraction here and this is a good one

for once again training that scapular

humeral rhythm fitness faqs has a

fantastic video on these so i highly

recommend that one too but a little tip

if you want to make it more fun is to

hold two tennis balls and throw them and

catch them from that position other

fitness youtubers

me

there you go it really is a puzzle we

need to train stability scapular control

mobility and strength and if you combine

all these things then you can build some

really bulletproof shoulders that will

also enhance your performance in lifts

and athletic pursuits as well as just

keeping you free from injury i hope you

found this video useful and interesting

guys if you did then please leave a like

and share around that helps me out

immensely let me know in the comments

down below what your favorite tips are

for strengthening and improving mobility

in the shoulders if you like this kind

of training that looks at performance

from different angles then you might

enjoy my ebook and training program

super functional training there's a link

to that in description down below and

there's a discount on right now

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way thank you so much for watching this

one and i'll see you next time

bye for now