The 3 Best Shoulder Exercises (Do These Everyday!)

[@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?

[@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

[@aperture0]

​@@TheBigadam1980 do you feel anything in the shoulder? when I do these exercises i feel my triceps getting tired. Like the feel is in the tricep rather than shoulder

[@Kem3s]

​@@aperture0your triceps is holding arm straight, thats why you feel it

[@aperture0]

@@Kem3s ohh so how to rectify that?

[@Kem3s]

@@aperture0 no idea, i feel triceps too when im doing it, but my shoulders are weaken after

[@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.

[@ajlalawan]

I had chronic shoulder pain while benching . I did the following three things: 1. I included the lock 3 routine as a warmup before each session. 2. I included the rear delt db flyes to further strengthen the upper back muscles and feeling each contraction. 3 . Also a cue that helped was focusing on deactivating the traps and activating lats during benching but not bringing the arms inward like not bringing them close to the body (keeping them at 45° PS it depends on the anatomy of each person) Hope this helps!!

[@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!

[@poohead879]

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

[@whatevervideos542635]

He got TOO many gains 💪😂

[@sonofjack4882]

I'd had chronic shoulder pain for the last 12+ years (the classic rotator cuff impingement from ego-lifting as a 19 year old). I could manage press ups but couldn't go near a bench press. Ever since doing this routine prior to my chest workouts, along with banded external rotations and banded presses, my shoulder pain has finally disappeared and I'm adding weight to my dumbbell bench every week! Can't thank Squat University enough, Dr Aaron's advice is the best on the internet!

[@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

[@debunkthelies]

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?

[@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?

[@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 👌

[@grabman1927]

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

[@rickyeska1]

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

[@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❤❤

[@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

[@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?

[@blissbrad8665]

It was helpful to see how difficult this exercise was for the elite athlete. It put my struggle with shoulder exercises into better perspective. Thank you.

[@TheBigadam1980]

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

[@enigmatic7665]

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

[@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.

[@Cristina-dv5ij]

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

[@SquatUniversity]

You're welcome

[@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

[@billyblue4255]

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

[@danielkramer8586]

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

[@SerratLeandro]

Thanks. Excellent exersice for my shoulders

[@garethzbarker]

Holy sh!t. I constantly have rotation pain. Been to doctors a bunch of times. I tried this and a basic bench press mobility exercise this morning before benching. Hit a pr and can totally move my arm and shoulder without pain. That's absolutely not how bench press went for me my whole life. Bench day meant unavoidable soreness. You are my new hero!

[@sellochego6199]

I’m week 2 in and feel much better already with over 4 months struggling with my bench and overhead presses. These works

[@andya7012]

Healed my sprained AC Joint within a few sessions

[@77jpresley]

Your videos have helped me with my shoulder pain. You are the TRUTH.

[@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.

[@nischitranganath5960]

Sneered at this first. Came back when i had shoulder pain. Now finna do it everyday

[@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.

[@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.

[@istuffersson9221]

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

[@gigabuyceps]

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.

[@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.

[@MucaroBoricua]

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

[@sethgilbertson2474]

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

[@rastajohnni1242]

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

[@rajeshchatterjee8446]

Sir, You are simply Awesome.

[@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!

[@AndrewKarczewski]

Thanks for this

[@carolclaxton9813]

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

[@devin516]

How did you go? Any better?

[@dans9228]

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

[@MeeJunksEavy]

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

[@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

[@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.

[@jvjoon4333]

I healed my shoulder doing these

[@robbydimmitt4462]

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

[@siroputa2266]

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

[@alan77x]

Great great video man! Really appreciate it, super helpful

[@Browni2728]

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

[@mikewalkow1860]

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

[@gooch2006]

Oh my look at the size difference between these two guys!!

[@vincemiles3747]

IMO the best man in sport fitness.

[@ready4itall89]

Bro you have saved my shoulder and elbow

[@SquatUniversity]

Glad to help!

[@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.

[@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

[@stevenhagting4349]

Very insightful and helpful. Thanks guys!

[@32forestgump]

This is great doc thanks for the awesome warm up🙏

[@WantOxide]

Thanks for the super useful info. I Incorporated this, asian squat and other mobility stuff and it's going great so far

[@jamesrosales89]

thankyou so much for all of these ! helps so much

[@marce4241]

1st and 3rd movement really helped me, since i dislocated my shoulder around 20+ times. Those rear shoulder muscles/rotator cuff muscles are fucked in my shoulder.

[@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.

[@damp5900]

I like practicing martial arts. The truth is that these little exercises can save you not only from injuries but also from quitting something you love because of an injury.

[@lawrencehawkins7198]

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

[@will006]

If Julius Maddox is doing your exercises. Ima say you're legit man! Thanks for the advice.

[@toni6194]

Squat university is awesome

[@SquatUniversity]

thank you!

[@stringbreaker87]

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

[@cocolflfoajwf]

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?

[@cashharvey9661]

Would these three exercises help with AC joint pain?

[@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

[@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?

[@IronD37]

This is absolutely Banger💯

[@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.

[@jasminecowan242]

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

[@sullimanyildiz5447]

Thank you very match from France

[@1987ddfitenss]

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

[@omarbudeiri1720]

Awesome and way to go.

[@Halahamante]

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

[@satchycollins3985]

Thanks for the info 👍

[@wpowolfpackinternational8346]

Added to warmup💪

[@bascogolfer5210]

Thank you very much 🙏🙏🙏

[@alineharam]

That dude was big!

[@trevorgarrett7602]

Try the third one with zero weights, and your thumbs pointed towards the ceiling. 👌🏼👌🏼 I also do them with arms up and elbows bend at 45 and straight up, like Superman.

[@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.

[@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.

[@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.

[@walterhasegawajr]

Instant relief❤❤❤ thank u

[@worldclassish]

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

[@danhope77]

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

[@mateuszkaramazovv7118]

Youre the GREATEST!

[@tapioperala3010]

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

[@JR-xo5jp]

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

[@Brandon-bl8ko]

wow really feeling these. def using these before pressing sessions

[@larsmingpang5266]

So I feel some soreness in the traps and the shoulder is that normal

[@danieltilahun9400]

thank you bless you

[@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

[@underconstruction6670]

Hello sir great channel can I use these as a workout on shoulder days

[@AMERICA_gunexpert]

so this is going to help me with shoulder pressing or help, keeping my shoulders, stability or something like that keepn n the shoulder back and down