The BEST Shoulder Warm Up (DON’T SKIP THIS)

This 4-step shoulder warm up routine I recently gave Olympian Mirabai Chanu of India, is excellent for priming stability of the rotator cuff, mid and low trap muscles, so you can move well with less risk of injury!
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[@jeremyfocus2098]

I hope you guys read this : i had shoulder pain since a year and it went from working out 5 days a week to 0 . I was depressed and 3 doctor's told me to take Pain killer and rest nothing helped my shoulder. That took my down for a long time since this year i do this warm up and other exercises of you guys mostly everyday and i am completely Pain free i can work out again . Thank you !

[@RootyReddy]

brilliant to hear 💪😎

[@andrewnormand7787]

Wooow! So good to hear im in the same position as you i cant train properly because my left shoulder hurts so much

[@Bakasta0]

I don't believe it 😦

[@viktoriakireeva5860]

Omg, are you ME?? 😮

[@giovanniperez2782]

​@@andrewnormand7787me to bro

[@DavidMedinaKOF]

This channel are saving my shoulders, hips and knees. Last tuesday i did 4 sets of incline bench press without pain, that was awesome. Thank you squat university guy.

[@Cristian-ei7sg]

Gz! Also trying to get back to incline!

[@DavidMedinaKOF]

@@Cristian-ei7sg i hope you will achieve it. Keep trying

[@yourlifetrulymatters]

how do i feel upper chest on incline i just can’t seem to get it

[@Cristian-ei7sg]

@@yourlifetrulymatters the movment felt quite awlard first 5-10 times i did it. After some time i was able to get a mind muscle connection with upper. Start with low weight and focus alot on technique and the mental

[@galaxy-lc4zi]

What do you do?

[@razmiihsan8897]

Free content from PT of an Olympic athlete?! This is too much. Thank you very much sir!

[@esmailn9725]

This warm up is actually incredible. I've been dealing with shoulder/rotator cuff issues for months. Yesterday I tried this and it's the first time in months I've been completely pain free the day after working chest and shoulders. One thing I would note, for more novice lifters including myself, you may not be able to complete all of the exercises with a weight. I could only do the first exercise with a weight, and the remaining ones were bodyweight only. I nonetheless reaped the benefits of this warmup.

[@sulezraz]

Great Warm-up for any type of Overhead lifting. Use a small weight (2.5lbs) with 2 sec hold at top. 0:17 Lying T-Raise - focuses on priming the back-shoulder muscles before lifting. Mid Trap, Rhomboids. 1:28 90 Degrees External Rotation - pick hands off ground as high as possible. Rotator Cuff muscles. 2:50 Lying W-Raise 4:05 Prone Arm Circles - Starts in a Y-Raise position.

[@sulezraz]

@Aaron_sweatshirt Maybe not specifically but since its good for the shoulders it will help somewhat.

[@ARKSURVIVOR879]

​@Aaron_sweatshirt yes

[@prathamraina9445]

@@aaron.sudaderaI’m late and hope this helps but the same guy has a shoulder warmup specifically for bench press. Check that.

[@nouraali6502]

I want to thank you so much , you have no idea how much I was anxious about my shoulder pain to the degree that it would wake me up of sleep , a week of those exercises made a huge difference thank you so much 😢❤

[@sougatapal]

Squat University Team, i can't even thank you enough for giving us such accurate and exact techniques to safeguard our joints (no matter which part of our body). I had ZERO knowledge of such warm up drills be it while doing upper body exercises before. I can say the same thing for the warm ups while going for Squats or Deadlifts etc. Just watching your videos i have learned a lot in the past 1 year. Now when i go to the gym and see people not doing such warmup drills, i just feel a little sad of the damage they are doing to their joints in their bodies. So Thank you once again for giving such incredibly valuable tips of how to keep ourselves safe while doing such exercises.

[@djr2123]

This channel has made my 10+ year weightlifting journey exciting again! Been dealing with shoulder pain for the last 5 years, thank you for sharing all of your knowledge on here!!!

[@ltbingus]

Doing this warmup gave me one of the most rewarding shoulder workouts I’ve had to date. Used to always have popping or pains preventing me from going to failure, but now, my only limiting factor is my strength, not my pain.

[@Emilygregoire9]

Wow i just did this before my workout. My shoulders feel so good. I just started having a slight pinching in one shoulder blade from holding my huge 9 month old. I've never ever had any joint pain besides knees when i first squatting before my form was down. It freaks me out so much to have any pain that I'm super aware of the lack of mobility/priming movements i had been doing. Thank you for these videos!

[@rvfitness5576]

Been doing this from last few weeks before my pressing exercise and it has helped me reduce pain in my right shoulder significantly.

[@jenniferlopez682]

Do you think if my shoulders are bad it could cause dull pain in like my elbow bicep area?!?!

[@Shia.Ahlulbayt]

More videos like this prefer these to the shorts. Never seen this done flat on face. I searched a lot for rotator cuff exercises at one point when injured

[@Shia.Ahlulbayt]

0:24 exercise 1 1:29 exercise 2 2:50 exercise 3 4:00 exercise 4

[@johnyboyburkhart]

This works as a great shoulder warmup routine for rock climbing as well!

[@marcusfenix5760]

Mirabhai Chanu, an Olympic silver medalist, really proud of her to represent 🇮🇳

[@Jahsurfer]

My knees are hurting watching orange shoe man at 3:30 😄😄😄

[@jerrymaushard3835]

Thanks 😅

[@aarong9327]

What was that craziness? Bulgarian Stomp Squat?

[@andrewc5476]

I’ve always had shoulder injuries and this is a really good warm up and never had issues ever since. Highly reccomend.

[@Drhomelander]

You guys are amazing. I have been doing these exercises and my shoulders feel great. 💪💪💪💪💪

[@Chilton3D]

DB chest flys were nearly unbearable on my left shoulder, 2 days of this warmup and I feel like I’ve got a new shoulder 😮 thank you!!!!

[@shaitanscientist]

The fact that the person lying down is an olympic silver medalist weight lifter tells you how qualified he is…

[@MrKamalSinghLatwal007]

Love you Mira Ji ,, great hard-core training Athelete you are ... Thank you sir... I do these exercises everyday..

[@tzargon827]

DUDE!!!! I got a shoulder injury last yr, it has hindered my shoulder progression since i started lifting 8 months ago, i tried this before my first compound movements today and i had no issues with the overhead press or bench. I will be telling my friends and fmaily about this!!

[@andrewgonzalez3988]

Oh my god🔥🔥🔥 thank you for this warmup fam I’ve always had shoulder issues after wrestling this got me feeling brand new

[@AndrewKarczewski]

Thanks for this

[@matthewpontrelli9069]

These are excellent exercises. Thank you so much for showing me these!!!!

[@WhiteChocolate444]

Amazing shoulder warm-up!! THANK YOU FOR SHARING!

[@paladindanse98]

Lu lateral raises, banded pull-apart, lat/pec/bicep stretching cured my shoulder pains

[@jasont7814]

Great video, thank you so much. I had to start without weights for the first two weeks. My shoulders feel about 75% better after a month of doing this.

[@hummelperformance]

This is brutal don't let it fool ya

[@nl5h]

Very , just did with 1.1 lbs.

[@ltandkholbrook9555]

Going to give this a go, thanks 👍

[@danielbarrera9636]

Wow! This was wild. Shoulders in fire with that last one

[@HB-yq8gy]

I am 59 y/o male with right shoulder pain for years due to calcium deposits. So far 3 shots of cortisone still pain persist. I love to hang from the bar but, hurts extremely. Squat University Team #1!!

[@willmcgregor7184]

Thanks Great explanation

[@Bored0720]

Thank you so much! I've been doing the Locke 3 before every workout cause even when trying to get the barbell on my back for squats my right shoulder has trouble retracting to make that good shelf. Will definitely try this before any overhead pulling or pushing!

[@mateusaugusto1812]

So how do you like it compared to lock 3?

[@EvanWalker-n5r]

Been doing the lock 3 for abit real good but gonna switch to this new warm Up thank you

[@dalecook4805]

Those snow angles on your stomach are tough. Thanks for the content

[@yoeri9684]

I tried it to today before I was doing a strict press while I was training alone today and must say it was a great warm up 😄

[@jamestang96]

How does these three compare/differ? 1. Proned 90° external rotations. 2. Upright forward horizontal humerus external rotations. 3. Upright straight down humerus external rotations.

[@ankushdhiman4094]

Really works.

[@unedited2716]

👍 GREAT IMPUT THANKS FOR SHARING

[@maverick808082]

More technique related videos for bench press would be great

[@Shia.Ahlulbayt]

Yes good idea. I usually injured my rotator cuffs through bench press

[@grzegorzkepa8223]

​@@Shia.Ahlulbayt Check how You take bar from the rack. Maybe bar is to high and you take the bar using shoulders ( you push them forward ).

[@trope5105]

thansk for posting. im an electrician, and whenever i work long periods above my head, my shoulder goes out the next day, and feels dislocated for the next like 4 days! its horrible, and ive dealt with it for like 5 years now. it happens like 3 times a year at least! pressing my arm against somethin like a door way, when im standing at arms down, pressing sideways, usually helps, but not always. i dont workout anymore, and i should, but working 10 hour days is hard to get the time in the morning to workout. working out after work is like literally impossible lol,, i have zero energy, and once i sit down, im done lol. i need to get more motivation, but ive been saying that for the last 10 years. anyways, ya,,

[@Doitfluidmoverman]

Gotta feeling this video changed my life

[@javarisjavaris4877]

Have crazy pain in one shoulder when lifting, not sure if this will help but i can't even do these exercises without weight! I'll be trying everyday

[@smolboyi]

Thank you Dr Aaron

[@essiglappen7701]

this is awsom. I had shoulder pain for months when ever I did anything. Even when doing a pullup. one set and the shoulderpain is gone. Imma do this for a while and see if it holds up. Thank u so much.

[@ididntaskverified3663]

How it go

[@abutesto3550]

How it goes yet

[@paulginley2605]

feels amazing

[@chilljlt]

More videos with Mirabai Chanu please!

[@sitarang07]

Great video, very distracted by the guy trying to jackhammer the floor with his legs in the middle there😂😂

[@FaithGainspersonaltraining]

Good stuff guys! Trying this tomorrow. God bless and keep it coming

[@dans9228]

Thank you for this great information.!

[@feliciabarnwell4129]

Awesome ❤️ i love tjis warm up thanks for the information 😀 i have both of your books

[@Bored0720]

Also bro, your voice is so calm this entire vid, it's damn near ASMR 🤣

[@julienalexander6113]

Thank you

[@Distrusted_Citizen]

I NEEDED THIS!!!!

[@satchycollins3985]

Thanks for the info 👍

[@blackpurple9163]

Make a video on abs, I can't do them without getting taken over by hips, my lower back feels too stiff and if I try to keep a flat back (pushing the spine as close to the ground as possible) the range of motion is cut a lot and then my abs aren't even moving the legs, I'm trying to focus on lower abs (by doing knee pulls on pull-up bar) but I can't stop swinging, if I try to do them lying, the hips take over

[@khaledsayed-of2ec]

Great❤❤❤❤

[@jamesmcmorrow7292]

Can you make a video for surfers. Recommended exercises for the neck, lower back, SI etc. It would be great. Thanks

[@huntermogs]

Helps to recover from supraspimatus injury

[@nicoikei]

Like the title says DONT SKIP THIS. ZERO SHOULDER PAIN

[@Jahsurfer]

Great stuff, very helpful, thanks!

[@whatsthat7338]

Thanks for a great video. Can I do these exercises every day as a shoulder strengthening exercise as well as a warm up?

[@densedecisions4568]

This combined with the lock 3 is my go to move. I'm somehow going up to 8 lbs

[@tomparan9279]

As always perfect content 💪🎯 Two questions: Why plates and not dumbels? Is the ext. rot. At the hips intentional? And what is the queing for the abdomen glutes and legs during the perfomance? Thanx

[@denjr10]

Plates or DBs should not matter. You can always engage core and glutes. But I don't believe either are critical for these movements to have their intended effect.

[@lachycummings3765]

Should you keep persisting with this even if it aggravates your sore shoulder a little bit?

[@haydenwegner675]

Any tips on doing this without sparking low back pain?

[@fairextl]

Rotating on the snow angel part causes a lot of clicking and pain, especially on my right shoulder, even without any weight.

[@shekhar5833]

Very nice 👍🏻

[@andhallmar]

Could you please show us how to do a correct squat using elastic bands instead of weights?🏋‍♂

[@tankconnors7323]

2:35 oh..its burning now.. 😅 Ive been lboydbuilding for almost 20 years.. Im 35 now... and this seems to be tough...wouldn't it tire me out before my shoulder workouts? I just came across your channel..and its been amazing... I also seem to have injured something under my clavicle bone...its been bugging me for almost 3 years now... not sure if you had a video helping this issue? would be amazing if you could point me in the right direction...ive tried so many things without any results... Thank you ..and keep up the awesome work!

[@coheedFTMFW]

🙏

[@jaytee743]

Anyone have any suggestions for what you can do to help mobility for the second exercise? I literally can't even get my hands off the ground its so tight, haha.

[@yesitsme6]

okay

[@djansern5444]

4:30 is so damn hard i did it as kud for mobility and have trauma about it

[@maxb4210]

Really hoping this is the answer to my shoulder aches as of late. I can do heavy OHP just fine but going for a push press/push jerk has the shoulders aching bad for the next couple days minimum

[@raulapena-muniz5009]

Man I can barely lift my hands off of the ground on that second exercise

[@GILFHunter121]

Thanks for the information im going to incorporate it into my routine :) Also whats the song at the end of the video please :)

[@shivanshupadhyay953]

Can I do the first exercise using a band while standing up?

[@gage4593]

my shoulder hurts in the second exercise just resting my arm in that 90° angle

[@paultweedley2026]

I have pain in my right shoulder when l do push ups, will this warm up help? I'm 54 years old.

[@JohnSmith-zh2yn]

My shoulder pain is caused by bench press. Can you please share a similar warm up for that. If anybody else knows, then please share the link with me

[@shruti56]

Do u have any information on knock knee it would really help a lot of ppl

[@switchhitter007]

Do you think these exercises would be good for tennis players warm up before playing or just as a general strengthening exercise?

[@addicted2anxiety559]

The external rotation one the second one is hard for me. Any ideal why? The other two I can do easily and well. I don’t suffer from any shoulder pain thankfully

[@addicted2anxiety559]

The one where you keep your elbows on the ground

[@Swanson1991]

Is it normal to feel my shoulders popping when doing step 4?

[@g33zer]

yea pretty common

[@cliffpaul9765]

What if you can pick your hand up from the 90 degree

[@arshalmadan5015]

What’s difference between this and lock big 3?

[@ryanbenitez2595]

When doing the “y”’s & “T”’s do you retract your shoulder & decompress them before you do the movement

[@EvanWalker-n5r]

What’s the difference between this and the lock 3 routine

[@simmo1567]

Is this recommended for us with distal clavicle osteolysis?

[@davidp2981]

That second one I couldnt really do. Felt sore and it was hard to even lift off the ground with zero weighrs. Keep at it or should I work something to correct it?

[@Paulowe40]

Hi SU, I don't do bench press are these exercises good to do if you broke a shoulder many years ago? The snow angel is quite tough. I am using two 500ml bottles of water. And I am doing the 3 exercises you demonstrated with Julius Madden. I also use the McGill Big 3 too. One other question, I was born with flat feet. Is it possible I can start to develop an arch in my 50s? Thanks, enjoy your weekend.

[@mmmaxmmm83]

Question though, doesn't this fatigue those small back and shoulder muscles so that when you start lifting heavier weight, they aren't strong/rested enough to do what they're meant to do?

[@SandeepKumar-cf3wu]

3:28, what's that person doing back there?😮

[@AMERICA_gunexpert]

what about the lock three which one should I pick?

[@EvanWalker-n5r]

Lock 3 seems more like straight forward

[@MaromMan]

can u do vid about slap tear???

[@RealziesCuts]

🐐🏆🚀

[@guner247]

I don't think i plant my face on the gym mat like that sir

[@ishyshah6915]

Can I do this standing up? Don't want to end up with a flat nose

[@djv9526]

Hey Dr. Aaron, I am wondering if you have experience with treating downward rotation (of the scapula) syndrome? If so, what would your recommendations be for treating this? Hope you read this, thanks in advance!