Shoulder Stability & Scapular Mobility Exercises

California Strength Head Strength Coach, Ernie Hernandez, talks about some exercises we use to improve shoulder stability and scapular mobility with our athletes. Exercises covered include band pull-aparts, the Sotts press, the YTW, and the kneeling kettlebell press. Demonstrations of each exercise are performed by Scott Hisaka.

[@radamh]

Finally a channel with actual advice on it. I was into CT's channel for motivation but after 2 months and no real lifting advice I had to call it. That's CalStrength.

[@Bleary57]

@CaliforniaStrength Why pinky's up on the Y? I was always told and done thumbs up for Y's and T's

[@annb4443]

*Strong rotator cuff = shoulder stability - just do the exercise in **_Treat Your Own Rotator Cuff_** for the most stability.* .

[@AgentZ3R0.]

Love these types of videos from cal strength, keep it up!

[@AlexMerenkov2]

Thanks for this. I’ll add some of these. I’m in the CS Starter group with you guys now and hope to come visit in San Ramon soon.

[@speedstar171]

brilliant video! Extremely helpful, thanks!

[@BNASTYLW]

I have been working hard on my snatch form. I have a permanent shoulder injury, and my should pops out of socket on certain rotations and movements. I need to head down there and make an appt with you guys for training. I am a couple hours away in the High Desert.

[@BNASTYLW]

Oh shit.. I thought you guys were in SoCal. Nevermind :-(

[@theCrimsonCollects]

Great info. Thanks guys.

[@Viking88Power]

Love to see more vids like this! thanks

[@lechoso72]

That was awesome. I struggle big time with the snatch

[@babyboop28]

Thanks so much for these tips

[@daCUTE187]

Great video! I will be using these tips, thank you! :)

[@bigro4444]

Great video guys.

[@Doncanutcho]

the original sots press was usually performed in a jerk grip from the front

[@emercia1184]

You guys should really do a video on warm ups, stretching, foam rolling etc.

[@skycandidate]

the groaning in the background is legendary.

[@Powerlifter666]

nice videos that you post its very good explained we see that you know about what you are talking 5555555 cheers mate

[@dmncplpa]

Something tells me you were messaging/typing on keypad back then.

[@xthexrookx]

I tried out the "YTW", great exercise

[@evagenesiz7802]

thanks for this video my shoulder need help i cant even do snatches properly cuz my shoulder hurts when i do the lift

[@AkbarVsTheMachine]

Awesome thanks for making this

[@LukeHughesfromBournemouth]

1:15 haha this beast in the background taking the spotlight!

[@RATM77777]

good video! very helpful!

[@gmotwmirl]

The second one is a press in snatch. The sots press is done with a clean grip. The best exercise for bottom position posture for the clean and squat jerk.

[@gmotwmirl]

From front rack i might add.

[@Guishan_Lingyou]

Thank you!

[@janewinchcombe2561]

Awesome extremely helpful

[@ungke1]

Great Video! I just had a surgery on my shoulder, the doctor said i also have Scapular Diskynisia.... How can I get more tips and program from you guys to strengthen my scapular and shoulder?

[@rozes806]

Starting my snatches this week .. Gonna be BOSS!!

[@notyouraveragemo5621]

Thanks for this

[@ByeEvoX]

I couldn't help but notice the intense set of squats going on in the background during the first minute lol

[@lukepowers9472]

Thanks

[@ORTprod]

good stuff guys

[@navsquid32]

Damn that Sots press.

[@ostkuk1]

Good basics....you should check out Paul Chek's Scientific Shoulder Training course....

[@SneeMacher]

great!

[@tmxcrunner7]

SO how many times per week could you do this exercise? Is it possible to do it before every snatch and/or jerk workout ?

[@mattgaub6200]

how often to you suggest doing these exercises per week? Awesome videos by the way.

[@thegarbageman21]

Out of curiosity do you guys at california strength work with physicians at all? Combining your knowledge with that of a sports doc could really make a great team.

[@adsf762]

Do you really want to do the Y exercise? I was told that developing the supraspinatus is bad because it increases the risk of impingement.

[@ebscoHOSTpub]

WHEN would you do these various exercises? Before a main lift or afterwards as accessory work?

[@Matiyanezc]

Does this exercises work for scapular diskinesis?

[@Guishan_Lingyou]

I found the Scotts press difficult indeed! I couldn't get the bar off my shoulders. Does that mean my external rotators are too weak? Internals too tight? Any advice on how to work up to this exercise? Thanks for another great video!

[@meNtor890]

is this all about prehab before working out or can this also be used to improve the rhomboids and improve posture? in that case, shouldn't I push these small muscles hard then? like YTW, every movement 3x15 for example? get some burn. I don't really get how to incorporate this. Isn't these exercises meant to improve on your posture rather than just warm up?

[@GibsonSlayer]

How many times would you recommend doing these exercises a week?

[@mountfordbutcher]

What kind of sets reps and frequency would you recommend for these exercises I am a rugby player and have popped both my ac joints one five years ago and have had no further problems with this and the other four months ago ?

[@vision1144]

Do you limit overhead lifting (pressings, snatching, etc.) for baseball athletes? I know some strength coaches do. Thanks

[@repairmanjack82]

@californiaStrength im recovering from a dislocated shoulder would these exercises be good for the rehab?

[@gdartfrog]

can u do how over head press vdo and mobility for them

[@DaxXx988]

someone squatting painfully in the back :D

[@queststrengthfitness]

Great video guys...What dummy disliked this?

[@babyeric93]

@CaliforniaStrength how many sets and reps do you have your lifters do?

[@eamonn_s1180]

When I overhead squat it has been commented that the bar slopes downwards from left to right. My hands are right out at the collars of the bar so I am unable to move them out any further. I have searched on the internet as to what needs to be done to correct this but have found nothing to explain what the issue is. Any ideas?

[@taekler]

Why don't you use a pronated grip on the band exercise?

[@scottcorbett4175]

+taekler I think because having your hands in a pronated (hands away from the body) puts unnatural stress on the shoulder that way. Try it, and you'll probably feel a pinch in the top of your shoulder.

[@henshire]

i cant "into" in snathc for my shoulder.. i gues :(

[@10Dante4]

should he look down like that? isnt it better to be looking higher?

[@JimitriG]

his spine all seems to be in a neutral position though right?

[@maxsteelee]

I hate it when I'm trying to be handsome, then I see this video, and Scott out-handsomes me so hard.

[@AnabolicFarmer]

How often? Every day?

[@royalthurston]

Man I have no balance when doing overhead. I have my feet spread at a good position and squat low. Then I always fall over

[@samrulz7]

how often should I do these?

[@thatdude7338]

The first one you can do before every workout. The second one as more of a dynamic warmup before snatch workouts. (Or heavy shoulder workouts if you aren't going for Olympic style lifting.) The last two I'd say use as a supplement type workout at the end of a shoulder routine or before heavy lift days to help train your muscles, but I don't know exactly how they'd implement it. You're comment is pretty old, but I figure someone else will watch this and ask the same thing.

[@jacobpena4033]

That Dude thanks your comment is useful

[@dylantate21]

It might be your shoulder/scapular position

[@Ballis4life]

das is Mr hisakaflockaflame. started from the bottom

[@bigsoso20]

my shoulders hurt when i sots press! help please?

[@vilimikkola2545]

Work on your shoulder mobility with other exercises in this video. Pressing behind your neck doesn't suit everybody anyway so don't stress out.

[@FiremanSimon]

Holy Shit it's Jim Miller !! Dude hows the UFC goin man ??? :) #Doppleganger Great Vid man.

[@patsquanch]

Was trying to do the presses from the bottom of the squat position, and some overhead squats (unloaded bar). All seemed good until one rep where I lost stability, except in external shoulder rotation, bar dropped down behind me down to my ass. Luckily my shoulder mobility is good and didn't cause any pain or anything, but I know under load that'd be catastrophic and I should probably learn to bail safely. Will some of these stability & mobility exercises still be good to prevent that, or should I add something else?

[@gmotwmirl]

Do some overhead rabbit jumps, they work best for balance, and comfortably bailing. Unweighted, backwards and forwards with the bar. Klokov does them alot. Rotate the shoulder using your rhomboids primarily. The bar should be directly over your shoulder blades depending on your bottom position posture. Which you can improve with this exercise, just from the clean bottom position. The actual sots press. Rack the bar, do three overhead presses in the bottom position from rack, and then stand up with the bar. It is much more difficult, but accordingly more effective. Given proper technique is applied.

[@jburr247]

Patrick Sheldon also, just for safety of yourself and others in the gym, make sure you have the room to do these exercises properly. This also means if you lose balance, you should just let your grip go, relax your shoulders and move away from the weight. I have seen people get hurt because they try to bail on weight and in the last second remember someone is behind them who will get hurt and try to save it, then they strain shoulder, back or worse

[@normaaliihminen722]

I'm newbie to weightlifting I have difficulty to do the overheard press move from squat pose.

[@yahnniemeng]

Why is Ernie so beautiful?

[@rhidiandavies1991]

You're rambling again Jeff!

[@Jason-qu4fe]

thats been my workout..what u talkin about

[@johncocksmith2693]

I cannot do the squat and over head press...any thoughts?

[@joshuawesolowski8904]

Barely recognized Scott without the tats 😂

[@Manoloelfoco]

That's the spartan genetics.

[@BRAVOBGZ]

Are these workouts advisable for shoulder dislocated patients too ?

[@PedroiatheDestroia15]

He's so attractive

[@ratttttyyy]

DAT BEARD

[@Gr33kshuffler]

sounds like someones taking a dump 0:46 - 1:00

[@MrGingerninja1989]

This guy looks like a cross between Leonidas and George Clooney.. Or is it just me.

[@chris123chris82]

I wouldnt say i feel pain in my shoulders but something weird is happening thats for sure. I feels like my shoulders are moving around like there un stable and it feels like i could easily pull my shoulders. What is wrong? Shoulder stability/scapular mobility?

[@kreed1004]

AIDS

[@torrecampo411]

Maybe labrum tear? Have u dislocated ur shoulder recently?

[@kreed1004]

scapulae

[@built_by_brett]

Shoulders are a mobile joint not a stable joint

[@duncanthaw6858]

Erm, what? There is no such thing as a joint that is not mobile, at least not on a healthy person. What the heck is your point?

[@kettlepower48]

Brett Lundeen Hi Brett, the gleno-humeral is mobile. The scapulo-thoracic is stable. Please forgive any spelling errors.

[@theBoonarmies]

why are that dude's pockets turned out... :/

[@MrAlexicon]

fkn lol

[@advancedteabagger]

dump sound plus lost of bar hitting the ground sounds would cause most people to conclude the sound is exercise exertion..but hey maybe yeah hes shitting all over the floor who knows....

[@Pau1338]

is it a requirement of the Coaches that they must be bearded?

[@gymratchase]

Boonarmy they are called Obama pockets

[@JulianAFF]

The breathing going on in the background is pretty ominous. It has a creepy/rapey vibe to it xD

[@hoganjt11]

Scott those pockets tho.....

[@hugo334]

But dont the chinese catch the snatch with internally rotated shoulder?

[@sharpcheddarful]

everything they do is unconventional to us lol

[@codifitzgerald2286]

The chinese also pull almost parallel to the floor, best not to drink all the kool aid from people bred for weightlifting.

[@patricklisko6063]

they do not catch snatches or anything for that matter with an internally rotated shoulder. It's physically impossible for that be stable. stability in the snatch is armpit forward, aka externally rotated shoulder.

[@ilikeappless4]

Patrick Lisko they do it internally rotated with a shrug

[@rafaruffy]

So do the Russians. This is really controversial...