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

My eBook and Training Program: www.thebioneer.com/product/su...
My physical book: www.thebioneer.com/product/fu...
The full post: www.thebioneer.com/bulletproo...
In this video, I discuss how to bulletproof your shoulders with the right exercises and technique changes.
The shoulder complex is among the most complex joints in the human body and provides more mobility than any other. In fact, the shoulder is comprised of four different joints! These are controlled by over 20 muscles, with seven muscles connecting the humerus and the scapula, alone. It's no wonder things can go wrong here!
To build bulletproof shoulders, we need to focus on strengthening the scapulae, so that we can achieve proper "scapulohumeral rhythm." This means we are moving the shoulder blade with the humerus to obtain maximum mobility and strength. To do this, we need to not only strengthen the muscles that control the scapula, but also re-learn how to move them properly.
Shoulder bulletproofing also means strengthening the rotator cuffs and avoiding internal rotation.
Mobility also plays a big role here. Exercises like lift-offs and the y-exercise can help us improve overhead ROM so as to get into overhead positions without risk of impingement or improper alignment.
Enjoy, guys! And let me know what shoulder bulletproofing tips I missed!
The video from FitnessFAQs: • Bulletproof Your Shoul...
The video from Tom Merrick: • Overhead Mobility Rout...
The website: www.thebioneer.com​​
Facebook: / thebioneer​​
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Twitter: / thebioneer

[@TheBioneer]

Just FYI - there is a slight error in here, sorry. The labels for the teres minor and sub scapulars are the wrong way around. Thank you very much to everyone that pointed it out! I’m trying to be chill about it… 😂😭😭

[@NoLimitSquad]

How could you bro? We trusted you!🤣

[@mocromo2010]

i love u so much man, ty for what you do. the only thing I can do for you is to HIGHLY recommend you to checkout dr boa on youtube. and beg you for a video on elbows as I think it's a very underrated body part even though it's used so often! btw names don't tell most average people anything specific so I'd appreciate it if you included visuals when you talk about certain muscles.

[@UDGMTVLINK]

Jesus Christ is Lord and He is coming soon to judge the wicked DO NOT TAKE THAT VACCINE

[@perplexingperceptions8888]

No big deal.

[@martinlazarini2653]

Already did one, go check it out(m.kzbin.info/www/bejne/pmOWf5ahrs6eo80) swear it’s not a Rick Roll hahahahaha

[@Bokanovsky1]

'I carry a resistance band around in my pocket' If it was anyone else I would call bullshit, but I 100% believe that he does. Another great video I'll be introducing some of these into my workouts. 👍

[@TheBioneer]

Ngl - it started because I kept forgetting to take it out 😂

[@Bokanovsky1]

@@TheBioneer if you haven't already, a video about bullet proofing your knees world be a good shout as well. As a man in his 40s who's been training for 20 years, shoulders and knees are always the problem areas.

[@NoLimitSquad]

@@Bokanovsky1 Bioneer ultimately is going to cover bulletproofing knees with the Isochain. It's only a matter of time. Hope this helps until he does. I recommend this to my clients in their 40s and above. kzbin.info/www/bejne/i36qp4tvl7CZpJo

[@StrongerThanBigfoot]

@@Bokanovsky1 Check our knees over toes guy KZbin channel

[@Bokanovsky1]

@@NoLimitSquad Nice one, thanks👍

[@zachhuff8169]

All those pushups and you can't move a bloody log- Alfred, when Bruce Wayne is trapped under a log

[@koleszgdanska7149]

Should have done some bench press lmao

[@Randoman]

​@@koleszgdanska7149he actually bench presses 1000 pounds

[@filhanislamictv8712]

He most likely did

[@WeirdErnie]

It was a smoldering support beam and he was being all moody and defeated at the time.

[@assassinllama6]

There is no reason anyone remotely interested in fitness or health should not be subscribed to this guy

[@Gauravkumar-ms1wp]

It is always refreshing to see him working out under open sky

[@N20Joe]

This guy is a beast. He's helped me cure a few nagging problems that I've developed over time.

[@nikolatrbojevic253]

That's amazing! What problems you had if you don't mind?

[@oakson3045]

@@nikolatrbojevic253 His wife. Ayy. 👌

[@imoffendedthatyouroffended5173]

@@oakson3045 😂😂😂

[@jackmortem4557]

Honestly, he's not far away from working out like Mr.Incredible over at a train station.

[@HussiAli123]

Severely underated channel, deserves millions of subscribers

[@Palefeast]

you don't deserve anything, you get what the market wants

[@akhiljohnthomas2094]

you can support greatly by sharing his videos

[@HussiAli123]

@@Palefeast im not promoting myself you donut

[@Saxon.h]

@@HussiAli123 u got him good

[@adnanshoukat1793]

The stuff he teaches is unlikely to attract people. The multimillion subscriber channels are aesthetic targeted. And people prefer concrete routines to follow instead of this varied approach

[@bushy9780]

The side-lying external rotation exercise, AKA The Burt Reynolds

[@andyetheridge]

Over the last couple of weeks i’ve taken a lot of interest in Calisthenics. My first real push ups, i could only manage three, now after almost a month i’m able to do several sets and reps comfortably. Still confusing me though is the protraction, retraction etc.

[@TheBioneer]

Amazing work! Don’t worry about it too much at this stage. If you want to learn the difference though, try those scapula push ups and rows :-) Keep arms straight and move up and down at the shoulders 👍🏻 It’s a bonus, though, worry about it later on!

[@Mike-hw5jp]

@@TheBioneer Well said, isn't that why they call full protection at the top "pushup plus" . As far as I know you want to let things happen naturally but you should have some healthy scapular movement. Bottom of the pushup, scapula should be quite close together

[@jamflop]

This guy is one step away from being superman. And he's pleasant and his videos are informative.. subscribed :)

[@s2kkev292]

2:25 Now that is a proper scapular dance! Great content as always 💪🏽

[@zyaicob]

He likes to move it move it

[@elisteele574]

I can't tell you how well your message has redefined my view of the modern fitness industry. You're awesome, man.

[@piyushdwivedi7195]

Currently rehabilitating my left shoulder after an accident, can't wait to bulletproof it.

[@DANIELJAMES-lz4uc]

How did it go

[@TheWilliejones420]

"those boring exercises" exactly! the ones that take 5 to 10 minutes a day to you.. Perfect explanation for why there is always time in your day to improve.

[@jakedoble3094]

Can we all just appreciate how much amazing information this guy is giving for free? Especially compared to other channels

[@techramancer]

Consider that shoulder dance GIF'd. Great video as always, sir! :D

[@FitLabb]

Absolutely spot on Adam! Shoulder & scapular health, mobility, & strength is so important, as countless people suffer from pain & injury due to so many different issues that could be going on. So important to stress balance in any training approach, & this is also where your functional fitness methods come in. The ability to stabilize the scapula & shoulder in various exercises or movement patterns is not something most people can do, but it can greatly improve our quality of life in many ways if we can.

[@dt4886]

When I had knee pain the knee video came out. When I had elbow pain the elbow video popped up. Now that I have shoulder pain this happens. I know it wasn't intentional but thank you 😌

[@elijahdeluna9187]

The best part of all his videos is that he trains at home. You absolutely can be a world class athlete and no gym is necessary. Train at home folks. I love The Bioneer channel!!👍👍

[@flashgod4ever]

"I carry a resistance band with me everywhere I go" - This man is Goku in the flesh

[@BaldOmniMan]

Deadlifts + pull ups and weighted pushups

[@snarbywrx]

For shoulders I like to do the Pavel Tatsouline KB upwards press when standing. I start in the rack position with the KB in front of me, rotate the KB to the side and press up with a little hold at the end. Then reverse it on the way down. It is a bit like the Arnold press with a DB. The shoulder + scapula goes through much of its range of motion with this movement.

[@watchnerd]

You're absolutely right about the link between hips and shoulders. I'm a 52 year old amateur weightlifter, and when hips are really mobile, my snatch can go up by 5 kg, not just because I can catch lower, but because that hip mobility also causes my shoulders to be more stable, allowing me to lock out more weight overhead and be stable enough to rise out of the hole.

[@Bishop0151]

After an accident I went through years of repeating shoulder bursitis with supraspinatus tendinitis that eventually suddenly turned into frozen shoulder. I went thorough months of physio to get my proper range of motion back. Dead hangs, scapular retraction while hanging, and banded external rotations are a regular part of my routine to keep away my shoulder demons.

[@thermoplastischesaethylend1046]

Is frozen shoulder like Impingement? I have impintement and I wanna fix it with this routine

[@Bishop0151]

@@thermoplastischesaethylend1046 Yes, frozen shoulder is the simple term for an impingement that has become so bad, you have lost significant range of motion. At my worst I could only raise my arm in front of me to about 60o, to the the side by about 45-50o, and if I put my hand behind my back I could barley get it to my waist. It took a steroid injection into the shoulder capsule, to break the inflammation cycle. But it has been physio much like this that has allowed me to regain strength and flexibility in my shoulder.

[@csn583]

Semi-fell down a ladder coming out of my attic (the day this came out), caught myself by grabbing the ceiling joist with my right hand which was quite a yank on my shoulder. Simultaneously glad I have them in decent shape (just a slight strain resulted), and convinced I need to more fully bulletproof them!

[@dxnte9522]

This guy has enlightened me as an athlete/trainer

[@paulh9979]

Absolutely love your channel.

[@timothyowens4222]

As always I love the information!

[@feldgraufox4927]

Appreciate the work you do mate, find your take on fitness quite inspiring/motivating. One of my favourite youtube channels and your books are a good read. Hope you stick around, all the best 👍

[@TheBioneer]

Thank you so much! 🙏🏻🙏🏻 Massively appreciate it

[@vagrantsneaker6514]

Great tips man. Thank you!

[@syncranox3967]

Loving the more natural and wild training footage!!!

[@TeknoOrganicVirus]

Excellent video

[@cosmicwarriors206]

Thank you bioneer, you absolute stud, you legend!

[@matttcameron_]

another amazing vid. thank you for this!

[@BioLogicalNerd]

Been having shoulder problems for a few years when I began a strength training problem and kept postponing because of it. I didn't figure what I was doing wrong and missattributed it to "getting older" because I didn't have these problems when younger. I wonder how many others quit strength training because of injuries such as this and just missattribute it to "getting older" when really it was the gradual change in posture and muscle balances that needed addressing.

[@nikitavolchik]

I'll tell ya, I only realized this year that a lot of my constant pain in my legs and shoulders are most likely from muscle weakness/imbalance. I went to two doctors about it when I was 20 or 21. They're response was that because I work a physical job it was simply "wear and tear." Full stop. No other discussion. I even asked them if there were any exercises or something I could do to improve my situation. Nope. I'm 27 now and I've lived with the pain for nearly a decade(I clearly remember it starting while I was a teenager.) It's only been in the last few months thanks to people like Adam who actually explain these things that I've realized that I most likely am not doomed to live in constant pain, and can in fact fix or at least improve my condition myself.

[@tobyelms3713]

Another great vid I'll be coming back to time and again. Cheers Adam!

[@joshuaqueen3994]

Absolutely love your channel man!! So much good knowledge and information shared here. Please keep doing what your doing.

[@xw591]

Great video! Definitely subscribing.... new fan of your channel!

[@alexeyA1]

Thank you very much for this superb channel!

[@kbflorida888]

Phenomenal video. There’s sooo much information contained in it. Thank you for posting.

[@yungmentalproblems]

After dislocating my shoulder this is really needed, although I'm too scared to even work it out

[@livelarge333]

My new favorite youtuber,. Love this dudes thought process,!

[@tranedTurtle]

such a great video, thank you!!!

[@ryanwoodley6238]

Awesome channel mate!! Kia Kaha.

[@nicholaskoenig3106]

This is one of the shoulder explanation/tutorials I have seen to date. Excellent content. LoveIt.

[@carsonrush3352]

2:25- this segment is simultaneously amusing, impressive, and disturbing.

[@your72ndvirgin91]

Great stuff I’ve been watching your channel for about A year introducing things into my own routine but I just started your 2.0 stuff last night and it kicked my ass more than I was prepared for. I wish I would have started training this way years ago

[@rhexsusx4428]

As others have stated, extremely underrated channel. I've been watching here and there for months on topics which peak my interest and the content, execution and conciseness of the videos are 10/10.

[@jasonmarquez1719]

Amazing work! The amount of shared knowledge, actively suggested excersizes and your ability to communicate those effectively is simply astounding! Your videos are a cut above the rest! Thank you for your help, guidance and contribution to the human body!

[@edwardhodgson3994]

Thanks for this, look forward to trying some new moves.

[@noebiasotto1235]

Awesome man ! Thank you 🔥

[@chrisgarcia8239]

I was searching for videos yesterday about this topic. Then I get a great bioneer video. Another great day!

[@thomasflannigan4516]

great video, thank you for the info.

[@toddgakk5783]

Your videos are life changing... thanks for making them

[@Smokeyourselfstraighttohell]

This is the vid I've been waiting for ⭐

[@MrPEIcanada]

always great vids!

[@shanegates6329]

You're a Saint for making this information available; greatly appreciate you and your channel!

[@flowz_style_92]

Thanks man sick !!!

[@TheAsadJK]

Aside from being a great video as always, the video quality is looking great!

[@Qgal5kap123]

Wicked good video, mate. I'm on a journey to heal myself from 30 years of living a full blown computer nerd lifestyle. I am the emodiment of upper body pain. Current goal is to work through it all, and hopefully gain some flexibility and the ability to relax. I've been at the gym every day for the last two months, and I've had four days with no pain what so ever. I'm hungry for more. Glad I found your channel.

[@feldgraufox4927]

Hey, any updates how you're getting on?

[@Qgal5kap123]

@@feldgraufox4927 - I think things are going alright. I've gotten a lot heavier though. Seems like I have an affinity for gaining muscle mass. However I've not worked specifically to do so. I was hoping that my efforts would help me slim down a bit, aid in sleep quality and all that jazz. As a reaction to that I've shifted to a mainly carnivore/keto diet, and hopefully that should see me trim down on the 'ol body fat. I reckon I should focus on cardio for a while. But, I am happy to report that my shoulders are significantly better now, as compared to earlier. Thank you kindly for asking.

[@ke2901]

As always spectacular information thanks man! Currently recovering from double shoulder injuries!

[@guillermitogiron6182]

Great video

[@slytherinsheir11]

Every video is brilliant content

[@AlteredState1123]

Wow, such a wealth of knowledge in one video. Thanks!

[@TheSlenderMonkey]

Nice video! I'd like to point out you put "Subscapularis" with "Teres Minor" the wrong way round relative to the model at around 1:00 though(!)

[@gregj6648]

Thanks for this! I've been having rotator cuff irritation for a few weeks now, pain which occurs primarily after benching, and think that you've clearly identified the culprit here. Have appreciated your channel in general for awhile now, but wanted to specifically appreciate this.

[@maxbramwell.1598]

Really really helpful video

[@uddalakchowdhury3922]

Why does this guy not have more subs on youtube, his videos are so detailed and backed by actual facts !! no bullshit advice !! Keep up the good work really enjoy your videos

[@nabilsyafiqjamaludin6847]

Top notch content as usual, Adam. This video especially was useful for my ailing shoulders. Keep going brother, you are educating all of us well, doing God's work.

[@DoubleZero009]

Extremely informative and I’ll be watching this a few more times. Definitely going to put some these movements to good use. Absolutely love seeing all the outdoor nature workouts. Very primal which is something I’d love to strive for. Thanks!!

[@nefarious8987]

Hands down one of the best fitness youtubers

[@jamesbernards8409]

Thank you good sir! Your videos provide a valuable education for my attempts to build a comprehensively strong foundation for my shoulder health that will hopefully set me up for decades of healthy and aesthetic shoulders.

[@worldofkyle7227]

A video bout how to fix anterior pelvic tilt or to strengthen your hips?

[@losedgg5253]

mate i came from your tendon recovery video! thank youu so much for the help! we gotta get you to a mil fast mate! Cheers!😎

[@notmyproblem7971]

Scapular pushups genuinely fixed my shoulder pain. Added strength for my bodyweight training as well

[@gordonwolf5831]

I just started doing what I call free form exercises today; using some of Adams exercises and most definitely his concepts and philosophy. I LOVE IT IT AND IT WORKS!!! ADAM IS BRILLIANT!!!! THANK YOU ADAM!!!

[@lihtness]

I am always decently fit with 25 pushups and 12 pull ups at 42. My goals are general fitness and fighting my sitting time. This guy is the real deal for me.

[@tamsinhadlow8871]

Comment for the algorithm because this channel is pure gold

[@TobyMottershead_]

Great tips, thank you. I practice archery so always looking for ways to improve shoulder strength & mobility - and prevent injury. I found Tom Merrik’s “stretching for swimmers” really good as a warm up for heavier activity.

[@thedeathcake]

You're a legend mate.

[@ElreyRayo]

Great advice 👍

[@DerekVerLee]

This is great, I need this. I need a bulletproofing video for everything else too.

[@yojonjal]

Best channel of the fitness game. Litteraly breaking down the meaning of the word fitness

[@THE1THEYCALLJAH]

Incredibly informative

[@patbobsquidpants3159]

Wow I remember this guy back when your channel was new well done check you out now half a mil subs good lad

[@_Yep_Yep_]

Tremendous for shoulder health. Bioneer does contractions at the TOP and BOTTOM of his reps for deep stretches that build all sorts of strength and mobility and overall joint health. That plus a fire hydrant blast of other great information.

[@seanmitchell7023]

This is brilliant I really need this as currently working on recovery of my shoulder as had surgery as had bad inpingment great video

[@georgschmidt1252]

Thank you YOU ARE APPRECIATED!

[@adonjohn7577]

GOAT 🐐 of KZbin channels

[@metabolictitans4821]

Love youe videos bro I keep learning a lot blessings

[@BusyB07]

Thanks a ton. Great info and useful workouts. Really appreciate the 3D shoulder slides too

[@TheBioneer]

Thank you so much! 😁 🙏🏻 🙏🏻

[@harvestblades]

Great video! I'm 44 & have banged up shoulders. I train BJJ & Muay Thai as well as train primarily with kettlebells & bodyweight. One day when I was doing double shoulder presses I decided to do an ass to grass squat and I didn't have to get very deep before my shoulders started drifting forward & I felt a LOT of discomfort this was even after doing get ups & halos so it just shows how a wide variety of movement patterns can show how week or immobile we are. I am continuing to work on my shoulders and the difference feels great. I highly recommend both passive & active hanging as a great form of active recovery between sets or as part of my warmup.or cool down work.

[@threequotesthursday5657]

@2:29 you know Adam must have been trying not to laugh at this point or break into full salsa dancing! 🕺🏿

[@Onnitfan1]

Excellent idea of using the band instead of a dumbell for that shoulder exercise. Thanks! I recommend your videos to everyone!

[@user-xt2qr4ty1b]

A very beneficial exercise I found is doing very deep pushups supported on pushup handles, dumbells, or rings, with a neutral grip and hands right against the body. Done slowly with control and focusing on opening up the shoulders at the bottom. I super set them with ring rows done in a similar fashion.

[@01k]

Training outside is wonderful, and it comes with some major benefits, most obvious being that you are out into the sun and have a supply of fresh air, but also interestingly, just the act of seeing the color green can give you a boost in performance

[@asabovesobelove6803]

Imagine having the Bioneer as your PT.

[@dirteapaw3832]

Best! Fitness! Channel! because of you I have starting training all areas of fitness. to help improve my shoulder mobility and strength I changed out side lateral raises for LU Raises which has made me more mobile and steady in my front squat, OHP, head spring and handstand. as well as giving me double D sized shoulders. HUBBA HUBBA!

[@bovinejonie3745]

I almost spit my coffee out when you winked. Wasn't ready for that.