The 3 Best Shoulder Exercises (Do These Everyday!)

The "Lock 3" Shoulder Routine (from Dr. Andrew Lock) is an excellent combination of movements to build and maintain healthy shoulders especially for strength athletes. Today ‪@irregularstrength‬ demonstrates this routine for you!
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[@Yupppi]

If I did all the "must do every day" exercises, my day would last a week.

[@ericcomstock2249]

There's so many of them at this point.. I've found warriors pose 1,2, but especially 3, and dive bomber push ups to be things that seem to set everything in place, but not be too much in the morning.

[@Slumppy]

Ahaha true. He already advised to do the McGill Big 3 every day (approx 20 minutes for the whole set)

[@SquatUniversity]

McGill big 3 takes 5 min max if you do just one set of 5 reps of each.

[@jackdetweiler3442]

@@SquatUniversity Aaron, I live in Kansas City. Is there a physical therapist you would recommend for a shoulder injury? I injured mine bench pressing and I’m concerned could be a rotator cuff issue.

[@thebigac4503]

@@SquatUniversity Thank you for the great content, I have your book rebuilding milo and love your video's. Some people don't understand what it takes to be injury free. Keep up the great content!

[@rebnae]

I have started doing these 3 movements any time I have an upper body day, push or pull. Typically do 2-3 rounds, 10-12 reps each with usually 3 lb weights. It has truly made an incredible difference and I no longer have pain in the front of my shoulder! Gets things firing, warm, and ready to work 💪🏻

[@TheBigadam1980]

I did the same complete game changer

[@gonkula]

Exercises: - exercise 1 @ 1:17 - Prone I (internal rotation) - exercise 2 @ 2:07 - Prone I (external rotation) - exercise 3 @ 3:20 - Prone T (external rotation)

[@petermaharajh2088]

Thx

[@ngocnguyenxuan7295]

thanks a lot

[@leetaiming64]

My hero!

[@tonythenonja]

15-20 reps each

[@Marunius]

@@tonythenonja One set?

[@yourimenlibar5879]

Adding that to the list of 'need to do every day things'. I now have 599 things and exercises i need to do every day in order to stay healthy. 📒

[@mikewalkow1860]

Yep! Add to that stretching, mobility, knees over toes stuff, adequate sleep, meditation, cardio, cold baths, sauna......ad nauseum ..

[@janicethrasher4003]

@@mikewalkow1860 I just incorporate one exercise to lower body and one to upper each week to learn the move and to experiment. otherwise you can get totally overwhelmed by this stuff.

[@williamofhler5613]

​@@janicethrasher4003 it's what I do. Depends on what I will be doing in the gym that day. Everyday would only be for competitive lifters.

[@GoldenNugget777]

Haha nice

[@heavenlymonkey]

Don't forget to plan some time to to nothing, for your mental health of course 👌

[@PhantomMaxx_]

Elite level Powerlifter here. I recently started experiencing shoulder pain and these three movements helped so much. Because my shoulder pain is at the front of the Deltoid I would have never thought that something like this would work but it does. Good enough for the great Julius Maddox, good enough for me 😂. Thanks again Squat University 👍🏽

[@sethdaboss245]

My theory is the supraspinatus muscle is too weak to support against inferior shoulder instability and the humeral head slightly pulls away from the glenoid surface causing the surrounding joints and ligaments to be impinged or strained with the misaligned shoulder joint traveling through a range of motion under heavy load leading to issues which root from the rotator cuff. Will be testing this by ensuring supraspinatus activation in these workouts

[@IchigoIchigo3]

​@@sethdaboss245 Tested? Thoughts?

[@akpowerlifting]

I have been doing these for over half a year, I found them on SWIS lectures. I could barely do 10 without weights. I can now do 25 consecutive on each angle with 2kg weights. The strength you gain from this makes positioning yourself for pressing much easier. I also had the problem of shoulders protracting in presses when straining/high intensity, due to the strength imbalance, which lock 3 helped mostly solve.

[@eddorneles]

I'm glad to hear your comment! I'll start those drills as well my right shoulder has a lot of imbalance...

[@AngeloSama]

@@eddorneles hi friend has the drills helped you ? any updates

[@debunkgod]

Yes, those exercises are very effective,,,the carryover cannot be overstated,,,

[@ShapeDoppelganger]

For athletes, mastering this kind of movement prior to competition, can be the difference between a gold and a silver medal.

[@3jkj]

Bro your comment is what I have been looking for most of my life. I have the same exact issue when protecting my hands high up. I'm very glad it helped you, I'll definitely start putting these into my routine. Any suggestions helped you with this issue besides these exercises?

[@taranjitchaudhry570]

I was experiencing shoulder and neck pain for over a year. Started doing this for a week now. I am surprised that all my pain is gone. Feel so free. Thank you so much.

[@enigmatic7665]

Just did a test run of this and it felt amazing! I’m going to implement this every day!

[@VuPham-vp9od]

shoulder warm up 1. internally rotate (by side) 15~20 rep 2. externally rotate (by side) 15~20 rep 3. externally rotate (T pose) 15~20 rep

[@rickyeska1]

I started doing these last week after your shorts popping up on my feed, it's been helping out a lot

[@danielabdelmalak3211]

This has been a game changer. I love little exercises like this prior to a workout that help prime you for optimal range of motion and better allowing the kind muscle connection. I’m currently seeing a PT for a minor tear in my labrum and these videos have been sooo helpful. Thank you for explaining it thoroughly 🙏🏻

[@NEXTLEVELHEALTHwithTim]

I think this is more of a to do before bench pressing, not every day necessarily although it wouldn't hurt. I try to hit the upper back/traps in a small way everyday

[@Bbronson]

@@NEXTLEVELHEALTHwithTim vast majority of the population is severely weak in these areas so I would argue it’s a definitely needed daily workout to get the muscles turned on. It’s why so many people have rounded backs and mid back pain.

[@friday1806]

@@Bbronson Rounded back is simply a compensation from anterior pelvic tilt. Strengthening your mid traps/rhomboids is beneficial, but it is not going to straighten your spine. Sitting for hours on end is how most people got in to that position. You are not going to simply muscle your way out of it. Stretching the mid back and chest, along with proper strengthening to target anterior pelvic tilt is key. Also can’t forget about stretching the shoulder capsule itself as it also gets tight from poor posture.

[@friday1806]

@@JAMuUP You start by activating the transverse abdominis which has gone dormant in APT. For beginners start with heel slide outs. You can look them up. Gradually progress to dead bugs. Once you have some semblance of a core then you can start doing glute bridges. It’s important though to keep the core activated when doing glute work. These muscles need to work in tandem with each other. Then from there you can work on lats, mid back work, and stretching. Lastly, I’d look into some PRI breathing exercises to open up the front chest and get air into it.

[@friday1806]

@@JAMuUP I hear you. I had labrum surgery on my shoulder about 2 and a half years ago and dealt with a whole string of chronic pain issues, low back included. After a year of sulking and fruitless visits to doctors and PT’s, I decided to take matters into my own hands. The best thing you can do is learn and absorb as much information as you can. I’ve almost rehabbed myself back to normal and have dramatically changed my posture.

[@rastajohnni1242]

Dr a, you are a legend. Everything you suggest is on point. I owe you so much in my movements. Thank you sir!

[@dans9228]

Thank you again for a great educational video! Will do these exercises tomorrow!

[@Cristina-dv5ij]

Thanks for the exercises, I'm working on shoulder mobility to work on my shoulder pain.

[@SquatUniversity]

You're welcome

[@32forestgump]

This is great doc thanks for the awesome warm up🙏

[@duress8801]

I have been doing these 3 before every upper body workout for 8 months and they did wonders for my shoulder pain related to a torn labrun. Thank you soo much coach❤❤

[@andyward8430]

I started doing these at the start of every workout about three months ago and it has made a huge difference. I have lingering shoulder injuries that I stubbornly refuse to get surgery on and my right ac bout would pop all the time, especially on things like deadlifts. Since I started doing these warmups not only do my shoulders feel better throughout my workout but the popping in my ac joint is almost entirely gone and I can actually do light overhead presses without any pain.Thank you so much for this demonstration!

[@rajeshchatterjee8446]

Sir, You are simply Awesome.

[@mikewalkow1860]

Love all of your content! I work in PT and Wish I worked around therapists like you!

[@cryptogymbro]

I do and coach these mostly only against a wall leaning backwards and pushing your body forward. The most amazing pump, I add additional 2 overhead positions too and different elbow flexion to all 5 variations.

[@stevenhagting4349]

Very insightful and helpful. Thanks guys!

[@MeeJunksEavy]

This has quickly become my favourite youtube channel. Thanks Doc 👍

[@alan77x]

Great great video man! Really appreciate it, super helpful

[@danielkramer8586]

Very helpful. Love these sub-10 minute videos. Keep it short and simple. Thanks!!!

[@spartanladkenny7870]

I have shoulder pain in my left shoulder front delt area. I tried this just now and it feels better already. I'm going to do this every day from now on especially before I bench press. Thanks a lot! I will post my results after some time.

[@rajeshjangra1528]

Yeah just see these must do exercises for areas of weakness only. Attack and focus on the issue places eh

[@joshjesse1195]

How’s the progress going I have a very similar issue & just came across this video let me know how you’re doing !

[@cadedelgado3502]

Same here I want to know too!

[@kishalan9795]

@@cadedelgado3502 i had the same issue, pain went from about 7/10 to 1/10 in a few weeks. combine this with hanging from a bar for about a 1-3 minutes everyday and your shoulders will feel great again.

[@rynevanson]

@@kishalan9795 I’ll try this

[@jamesrosales89]

thankyou so much for all of these ! helps so much

[@TheOdetus]

Nice moveset. Doesn't take long and is pretty easy to do with the right muscles. I have almost constant pain on my left shoulder snd these help in managing the pain.

[@Brandon-bl8ko]

wow really feeling these. def using these before pressing sessions

[@maickjan6547]

Thank you sir. I am learning a lot.

[@Tiempo14u]

WOW! Excellent I just tried it. My left shoulder was killing me. I watched a few videos but this one did the trick. I feel my shoulders pumped. Im definitely adding this to my regimen. Thank you both!

[@fruitdude1237]

Thanks @squatuniversity for the great content. Could you make a Video on the " halux rigidus". I am only 26 but already have it, even though there is no pain my mobility is still restricted and I am wondering if there any known tricks or ideas on how to prevent it from getting worse in the future. Thank you and keep up the great work

[@siroputa2266]

Thank you, That made a huge difference in how my shoulder felt in between gym trips.

[@1987ddfitenss]

Thank u man 😊 ur making very informative vedios always always support u

[@poohead879]

Guys chest is so big he can't place his head on the floor 😂

[@jasminecowan242]

this was so helpful !!!!!! omg thank you

[@linwoodpowers656]

I just did the palms down straight out from my side day before yesterday. I do believe these are good exercises. It's sometimes those little muscles that help support the big weight exercises. Give it a try and see if it works.

[@stringbreaker87]

I do something similar using the adjustable cable machines, definitely trying this

[@TheBigadam1980]

I did this after watching this and it has changed my world

[@iseabeck9488]

I do this every time I lift now. I had shoulder pain - both sides, same spot. Ever since I did this, no pain. I do band work as well, and incorporate the MB3.

[@grabman1927]

Have bursitis in my left AC joint. I do this warm-up before every bench session and it has been a game changer.

[@user-ow9jy8ss8u]

very helpfulll!

[@oooBoEoNooo]

02:28 "Don't overcue scapular retraction" Question about the scapulae: for chest and back exercises in general, should you keep in mind not to overdo the retraction of the scapulae (e.g. Barbell Rows) and instead just move them in their natural rhythm?

[@IronD37]

This is absolutely Banger💯

[@satchycollins3985]

Thanks for the info 👍

[@mateuszkaramazovv7118]

Youre the GREATEST!

[@bascogolfer5210]

Thank you very much 🙏🙏🙏

[@carolclaxton9813]

I suffered shoulder impingement several years ago. I will try this. Thank you!

[@devin516]

How did you go? Any better?

[@Halahamante]

Nice video. I am looking forward to seeing more upper body fixing tutorials. Thanks!

[@yaboihuck6145]

Can vouch for this. Significant increase in shoulder stability whilst doing pressing movements after doing this every pressing session for a month now.

[@yaboihuck6145]

I should note I had no shoulder pain prior to using these exercises. I just included them into my upperbody warm up out of curiosity and haven't looked back.

[@sullimanyildiz5447]

Thank you very match from France

[@omarbudeiri1720]

Awesome and way to go.

[@Masterofnon3]

Genius, Thank you!

[@SquatUniversity]

You're welcome

[@danieltilahun9400]

thank you bless you

[@Browni2728]

Iv had shoulder issue last 2 years and started doing these helped alot which rotator strength

[@sethgilbertson2474]

I like that you can see his shoulder blades move into a good position before his arms come off the ground.

[@istuffersson9221]

Dont queue the muscle, queue the movement. Some wisdom right there

[@wpowolfpackinternational8346]

Added to warmup💪

[@worldclassish]

Looks helpful for my shoulder it feels loose after years of practice with Nunchaku. Thanks

[@billyblue4255]

Finally! Someone who knows what they are talking about. Thank you.

[@watchyamouth5053]

I need this

[@manuelalejandrodiaz1588]

great video

[@tapioperala3010]

Hells. This might be *exactly* what I need. Have to try this today as it's my chest day :D

[@christopher9503]

Love this video. Thank you for the info, this is GOLD! How long before people tend to see resolution of their pain symptoms? Two weeks, 30 days, etc?

[@vincemiles3747]

IMO the best man in sport fitness.

[@sambsialia]

Ok. You talked about hip flexibility for Julius in a previous vid. I have self diagnosed sciatica, psoas, and a bunch of other reasons why my right hip hurts. It is for sure my driving accelerator foot which leads me to believe that I have a sacroiliac joint inflammation. Saw a chiro who gave me a sac joint “mobilization” exercise and poof the pain goes away. I wonder if maybe Julius’ cause is driving long distance and could it also be his sac joint.

[@sheausmc]

I understand how he felt. The first few times I did this was rough. I've been doing this for 6 months and I only use 5lb dumb bells.

[@danhope77]

This man is a trunk. Great exercises. Thank you!

[@818ayush]

Thanks for the video. Does this help with anterior shoulder pain with pushups as well?

[@SeriouslySwole]

This is great. Do you have any videos on pec strains?

[@ready4itall89]

Bro you have saved my shoulder and elbow

[@SquatUniversity]

Glad to help!

[@oraclegps]

wonderful video i tried some of it and my shoulder acted better in snatch

[@MucaroBoricua]

Not only will those exercises fix and keep your shoulders, they will also put you into a restoring siesta.

[@jvjoon4333]

I healed my shoulder doing these

[@lawrencehawkins7198]

Thanks! This is important to know I CAN do shoulder exercises daily.

[@mhh8072]

fahhh love this channel bro

[@toni6194]

Squat university is awesome

[@SquatUniversity]

thank you!

[@robbydimmitt4462]

that dude chest so big he did not have to worry about what way to lay his head. AWESOME!!!

[@jimmcdunnah8533]

I don’t have flexibility to do cross position. Have to prop myself up on 3 pillows to get enough height off the floor. Hopefully things will get better.🙏🏻 thank you for the information!

[@blue-pi2kt]

Probably should hit the physio, fam. Not common to not have flexibility like this.

[@JxC250]

I typically do a more iso version of that exercise through the motion of the shoulder. I don’t think it has a name but I coin it the lying lateral raise. You lie on your stomach and do a lateral raise without your hands touching the ground. It focuses more on maintaining that retracted shoulder position through the range of motion

[@Peter-ix2oz]

Hey thanks for all your videos they really helped me. I just have a question I have been doing this exercise for the last 3 weeks for 2 times a week with 2kg dumbbells and now my front neck muscles really hurt. I dont know if I should stop doing this exercise because it really helps my shoulder. What do you think? Is the 2kg dumbbell to heavy?

[@dannytrejo3455]

Nice. Will this help with shoulder pain when benching? I stopped flat benching 3 years ago because of shoulder pain, I can only do incline/decline benching

[@Michael-Archonaeus]

I did this today, instantly better bench!

[@cashharvey9661]

Would these three exercises help with AC joint pain?

[@ArunaVidu]

Excellent advice. Simple and easy to understand. I have a question. I have a pain in my right shoulder. When I do bench press I do like 3 warm up sets with very light weight. When doing that I feel like hitting bone against bone in the shoulder. But after few warm up sets it's fine. And when I do squats, I feel pain when grabbing the bar when the bar is on top of my shoulder. The pain is there like end of the lateral shoulder and beginning of the rear delt. It also comes when I do preacher curl. And pain goes from above mentioned position in the shoulder to brachialis bicep muscle. Appreciate any advice. Thanks.

[@Cristina-dv5ij]

I'm no expert but I'm also dealing with shoulder pain, and I am doing the warm-ups from earlier videos of this channel. Check them out in case you haven't already 😊

[@ArunaVidu]

@@Cristina-dv5ijI do some external rotation warm ups. But pain is there. Thank you. I will look into those videos.🙂

[@harleymbaldwin]

OK, so I have a question : when I do the externally rotated version (by my side, less so when doing the T exercise) I feel a sharp pain at the FRONT of the shoulder (possibly biceps tendon?) on my LEFT side. Any suggestions for rehab / resolution of this issue? Thanks!

[@joelbullion8805]

Hey mate seen your question i had this try laying flat on the floor with your hand behind your back get a hard round ball or what they call a trigger point ball an roll out the front of your shoulder make sure you really get in there for awhile iv you try get the bicep tendons as well then do some light stretching smashwerx on tube has some great stuff

[@user-rizzwan]

Try doing it pain free and work your way up

[@JR-xo5jp]

Ive got Big shoulder problem ..going to gym in 1 hour starting this routine ..hope world im sure Will help

[@blakewatson9695]

Doc, can you please do a video on rebuilding the rotator cuff’s alignment, strength and mobility after major surgical repair of full thickness tears of the Infraspinatus, Subscapularis, Supraspinatus ? 9 months post op and my rat. shoulder feels great, is doing well and getting stronger. I’m taking a cautions approach to the intensity, weight and volume in the gym until 12 months have past but when I lift both arms to the side my (Repaired) shoulder stays much higher to my ear.

[@dhilipsrihari3098]

Can u make a video for shoulder grinding and cracking in bench press position ,when i rotate shoulder in that position feel like my bones grinding on my tendons ,pls make a video for that

[@michaelmullins1290]

Hadn't seen a Big Julius video lately. I guess he's getting his shoulders in shape. Takes a lot to hit 800 pounds.

[@mgrewal7253]

Aaron, can you do a video on fixing scapula winging? Have a very bad case of it and don't know where to start.

[@454Casull]

Pushups with proper form. Dips with full lockout at top (push "through" to bring your body as high as possible). www.yourhousefitness.com/blog/muscle-breakdown-serratus-anterior

[@TonyTony-dn2ir]

Thank you for your great post. I'd personally love if all the physical therapy videos on KZbin would substitute plain speak for the anatomical jargon, even though I know what it refers to now. But that pet peeve is a small price to pay for all the great content you all generously share.

[@s9mp9e]

This has been working wonders. Question: should i be feeling it in the triceps? When this happens, i strive to shift the load to my back -- which may be a mistake, knowing now NOT to overdo scapular retraction.

[@edgardomarrero8694]

I was waiting to see him getting up.

[@ChasingChevy]

Is this similar to doing Y's, T's, W's and A's? Because those are a staple of my warm up on pressing days.

[@coconowitzki6629]

If I do this with enough weight will my rhomboids, mid and low traps, rotator cuff muscles and rear delts grow in size or do I need a bigger range of motion for hypertrophy?

[@garybritting1892]

I start my must dos on Monday morning and I’m ready to workout by the following Saturday. lol😂

[@grantlee4083]

Recently hurt my shoulder (pretty sure it was the bicep tendon) while arm wrestling. How would you go about rehabbing this?

[@Haliotro]

I have the same question. Hurt my bicep arm wresting 11 years ago (heard a light crackle sound). Still hurts to this day if i hit a certain resistance on bicep curls.

[@pipo3686]

some advice i learned from alpha destiny is to do very high rep banded fluff volume like 100-200 rep banded bicep culs taken no where near failure i has personally helped me with my bicep and tricep tendenitis

[@Haliotro]

@@pipo3686 thanks!

[@subhabratadas8419]

That’s a big guy!!!

[@groundworkstauranga]

Would love to see one of these with the OHP?

[@mrajwarrior]

Should we do this before workout as warm up ???