The BEST Shoulder Warm Up (Move better & LIFT MORE WEIGHT)

If you're going to do any pressing, snatches, jerks or even bench press, you need to sufficiently warm up your shoulders for optimal performance. Here's one of my favorite warm up exercises to perform called the 'prone angel.'
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Start by lying on your stomach with your hands positioned by your hips and palms facing down. With your elbows locked in a straight position, pull your hands off the ground as you simultaneously squeeze your shoulder blades together. This motion of shoulder extension is great at activating the rhomboid muscles of your mid back that help control your shoulder blade.
While keeping your shoulder blades pulled together and depressed, rotate your hands upward into what will end up looking like a back squat hold position. Next, push your hands above your head as far as you can (this will mimic the motion of a standing barbell press). After holding for 3 seconds, lower your arms back down before rotating them to the original palms-down position and then returning back to the hips.
Recommended sets/ reps: 2-3 sets of 10 reps
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[@SquatUniversity]

The #SquatUclub is now on KZbin! As soon as I upload a new video, "like" it and comment with the hashtag #SquatUclub ASAP. I'll pick amongst those who do so within 1 hour of the video going live and pick one winner to start working on whatever you need help with (squat technique, an achy hip, help with back pain during deadlifts, etc). You must be SUBSCRIBED to my KZbin channel for a chance to win. Turning on notifications by clicking the little bell next to the SUBSCRIBE button on my channel will make sure you can be first in line to win every time! I’ll reply under the winners comment - so make sure you keep up on your notifications!

[@k.krishnaprabhu3084]

Sir my clean problem i want tell you in my video please tell your whatsapp number or any id I am from india Tamilnadu sivakasi

[@SquatUniversity]

This videos winner is: Nidas

[@orinika]

If I had spent half as much time practicing as I am watching practice videos I think I wouldn’t need practice videos any more 😢 Thanks for the great content!

[@SquatUniversity]

You're so welcome! Time to go put some of this theory into practice!

[@chewyeenlawes3215]

So true. You are very honest It s also funny 😂

[@AdrianMcGavock]

😂 couldn't agree more!

[@grayeagle1972]

Thank you for being in the 1% and actually know what your are talking about and providing useful and correct exercises. love the one at 3:11 . thank you also for showing cervical neutral during all. If I see one more person lift there head up when their chest is parallel to the floor...

[@zoeystone8780]

Your warmups are so helpful. I do them right before my bodybuilding weightlifting session. I love how your warmups are quick and to the point, most effective! Thank you

[@nicksantos2210]

I do this every day before CrossFit. I have minor shoulder impingement but this makes my shoulders feel bulletproof. Love it.

[@VuPham-vp9od]

shoulder warm up (Snatch/ C&J/ OH-Press/ Bench) ----- 5 rep (3s hold)

[@antipaganda5635]

No homo, but this guy has some nice eyes

[@infiniteg7852]

That was 🌈

[@knbproductionz7243]

Definitely the best exercise for my popping and clicking shoulders

[@danielabdelmalak3211]

Videos like this have changed the way I workout. I love warming up, working out FEELS good and I don’t care about numbers on the bar as much. Thank you Dr.Aaron!

[@gamblestyle7337]

Perfect timing Doc. OHP training session today so I am about to give this a shot. Thanks for continuing to put out amazing content! #squatuclub

[@SquatUniversity]

You're so welcome! Glad to help!

[@marcmmclellan]

I cant wait to try this! I have been doing mostly kettlebell work lately, however, pull-ups are what kill my right shoulder. I have switched to neutral grip pull-ups to ease the strain. I think I have a ton of potential by adding this to my warm-up. Great video!

[@ludwigstenberg1050]

Good luck!

[@jus-tinkin]

that is a huge bang for your buck warmup. My right shoulder was pretty frozen today (did shoulders yesterday). it quickly dissipated after doing a few sets of your warmup. ill include this from now on.

[@PaigeYesLee]

Another excellent video. Thank You for all that you do Sir!

[@SquatUniversity]

Thank you! Glad you liked this one!

[@DanielDimov358]

I feel like getting into position for the back squat is gonna feel smooth as a hot knife slicing through some butter. Honestly I've done just the prone press itself without the external rotation component and that alone is very challenging. So I have no doubt this combination would be even more challenging and effective. Thank you for the advice!

[@eltitoorsonkrennic8037]

Thanks for the exercise, perfect for the press day and pull ups

[@SquatUniversity]

You're so welcome!

[@BankBustaa]

I strongly believe that dynamic warmups/ stretches lead to far better workouts that anything else.

[@2009pepepanama]

What a great shoulder prep to get your rotator cuffs prime for shoulder work! Thanks coach

[@AdrianMcGavock]

just tried this and love it... 👍💪

[@Frankie-wi3hh]

Thanks for all that you do!

[@SquatUniversity]

You're so welcome!

[@roberthung1698]

You really did a great job! Just buy your book, it opened a new vision for me! Thank you!

[@SquatUniversity]

Thank you so much for picking up a copy of my book! That means a lot to me!

[@eyupkaplan4620]

This guy deserves much more credit :)

[@obiwannabe_]

Thanks, Doc! Excellent content as always. I've always wanted to incorporate this in my mobility routine (but I didn't know where and how to start). Thank you! 👊🤙

[@riahyunindawati2673]

Thank you for sharing. I have press menu tomorrow, sure gonna do this for the warm up.

[@edwardparry9534]

#SquatUclub - great info - you are one of the few online resources I trust for recovery and performance improvement. Keep it up!

[@SquatUniversity]

Honored - thank you for the support!

[@harleymbaldwin]

Perfect timing! Going to do jerk training tomorrow and am always trying to get the best-possible mobility before working! #SquatUclub

[@SquatUniversity]

Hope it can help!

[@johnpanunto183]

great videos, thanks for the time you put into it, much appreciated

[@SameerKhan-sd9sn]

Doctor, could you please explain how to warm-ups for DEADLIFTS? I really appreciate your knowledge.

[@coolMan921]

I agree

[@SquatUniversity]

I'll see what I can do!

[@DrAdnan]

This is great because one of my shoulders is forever injured

[@gonkula]

Don't dwell on the belief of forever injured, unless you got a chunk out of it.. Just be disciplined and consistent with applying these exercises, working on your posture and lower the weights.

[@damanbhatia7]

Great!! Can you please make a video regarding upper and lower body dynamic stretching? Thanks.

[@SquatUniversity]

I'll see what I can do!

[@user-nk1fz6go3i]

#squatuclub that’s some real good info! Keep sharing knowledge doc! 👍🏻

[@SquatUniversity]

Thank you!!!

[@NotAvailableEmotionally]

Trying this today before snatching!

[@SquatUniversity]

Hope it can help!

[@juulvandenheuvel2067]

1:25 - 6:25

[@danryan2676]

DAM... Just missed it. We did push presses this morning. My shoulder mobility sucks. I am always looking for shoulder stretches.

[@SquatUniversity]

Hope this can help the next time you press!

[@stefanschotte5490]

excellent content and explanations, as always.

[@MasterNservant]

Thats a great warm up routine for your shoulders. I also do them regularly and I have the mobility to do behind the neck presses but why do them at all? Its a bad exercise regardless of your mobility.

[@TyronPiteau]

Excellent video as usual!

[@SquatUniversity]

Thank you!

[@florentfaignart2776]

Perfect video again!

[@LillasloelAu]

really very useful - thank you

[@SquatUniversity]

You're so welcome! Thanks for checking out the video!

[@blockbusstar]

DEADLIFT WARM UP

[@Swisha90s]

Can u please do a video on wrist/underarm mobility and strength?

[@stevemass8523]

Wow 100 k ! Congrat !!!

[@SquatUniversity]

Thank you!

[@ryanbrown7682]

Awesome video, thanks

[@xxxnatexxxx]

Cheers for the vid man 💪💪

[@SquatUniversity]

Glad you liked this one!

[@datragicprince]

What if you have front shoulder pain or impingement when moving from step 1 to step 2?

[@bhudon]

Deadhangs Hurt at all?

[@datragicprince]

@@bhudon nope 😁

[@iHoRiZonTaLz]

Nice video! Thank you

[@SquatUniversity]

You're so welcome!

[@commadanteflet]

You have really nice trusses!

[@everardotejeda8857]

That was crazy I’ve never seen that before, and I watch a lot of videos

[@maheshwareswar9969]

Thank you

[@SquatUniversity]

You're welcome!

[@tonyptone3000]

thanks doc!

[@chewyeenlawes3215]

Will these same exercises be less effective doing them standing up please ?

[@Ryan-Ni]

Is there more like this video? for example full body warm up

[@proProcrastinatooor]

A leg warmup video please, thanks.

[@SquatUniversity]

I've got a video on that a few weeks back.

[@proProcrastinatooor]

@@SquatUniversity thanks, will find it.

[@tomasmolina2463]

I #askSquatUniversity if in a overhead press my shoulder blades need to be locked behind "pinch" or allow them to move freely

[@ibrahimhussein9383]

Warm up starts at 2:09 but there is more tweaks to the warm up in the video

[@ravneetsheoran]

👍. Great video. Hi Doc, I have a possible AC joint issue which leads to pain on left AC joint while I bench press, but not during overhead presses. Any advice?

[@MB-we7sw]

I’ve recently been told that we should NOT be doing static stretches before lifting/WOD. I’m having a hard time accepting that, do you agree with it?

[@haydenkee8272]

I have been experiencing pain in my left adductor high on my inner thigh. It has gotten to the point where I cannot sit crossleg on the floor. What can I do to treat a tight or strained adductor and prevent future injury? #SquatUclub

[@tilakverma4465]

Even after warming up properly During the shoulder exercise my shoulder get too much stiff Should i stretch them between the sets?

[@blank8913]

Would this be beneficial to add to your band warm up doing both or is one all you need

[@greyishdun]

Now please do The Ultimate Hips Warm Up.

[@SquatUniversity]

Check out the video I made a few weeks back!

[@delaneehansen1151]

Need a good warmup for deadlift

[@SquatUniversity]

Coming soon...

[@ytano5782]

Is the prone angle with weights a good general rotator cuff excersise? Or are the „face pulls and up“ better?

[@jpaul3163]

Hey Doc! Just making sure on something. When pressing the arms overhead, you're still keeping the scapulae depressed, right? No Upper Trap activation?

[@GhadeerShm]

How can I fix shoulder malalignment, that if u were looking at someone from behind it looks as if that person has scoliosis.. but it’s but the spine is clear

[@guntypesnlifegripes]

Is this a warm up that can be used for the bench press. Also I am looking for the hamstring video you said on IG haha

[@hanineel-rifai7982]

Coulsnt have had a better timing😍

[@hudontraining9726]

Do you have a discord channel? If not.. you should totally make one

[@joseduarte3235]

Probably a dumb question but I’ll ask it anyway. Does this work standing up?

[@DanielMendoza-qq5pv]

It's way better how he's doing it but maybe you could facing a wall

[@gregorgoltze]

Great content like always! #SquatUclub

[@SquatUniversity]

Thank you!

[@sulezraz]

3:00

[@floatingempire3238]

Im only here to learn how to warm-up my shoulders so i can play expert+ levels on beat saber for longer

[@joelouis1818]

2:07, 3:05, 4:20,

[@bigdaddytrips6197]

I'm not going to spend a half an hour doing 10 different stretches. I just hang from a pull up bar for a few sets , do some lat pull downs , and some stretches .I'm do e stretching with in 5 to minutes 👍

[@liftingafterdark3241]

Me: watching vid in my recliner, tries to ext rotate shldr w/hand overhead Lats: nah dog, not today bruh 🤣🤣🤣🤣 Time to add this warmup!!

[@SquatUniversity]

Time to put in the work!

[@tommasomartinetti1209]

this isn't helping for someone with overactive rhomboid right?

[@Youtuber-ku4nk]

Remember when counting three seconds start with 0, not with 1 😊

[@umer1234100]

🔥

[@mikinos822]

When trying to warmup, I have a lot of clicking and I can feel the clicking all around the joint. How can I address this? Thank you.

[@infiniteg7852]

Same here

[@hmuphilly9129]

My shoudlers dont feel normal and they pop at the joint or soemthing

[@05vauxhallastra]

2:10

[@theylivewesee1674]

can we do this variation but with feet raised also??

[@SquatUniversity]

You could - it would be just a little different on what muscles are the main drivers of the motion/stabilization. If you did them standing, I'd add in a resistance band pulling forward in front of you to still activate the posterior shoulder muscles

[@rnonthenicschannel4820]

Hello Bro

[@KiranKumar-rt1yt]

I heard behind the neck presses are injury prone for shoulders. Is it true?

[@CeO377]

It really depends on the person doing them. If you have good enough mobility so you don't compensate in any part of this movement then you can do them. However keep in mind that this movement is demanding so it's easier to injure yourself. Hope that cleared some of your doubts, stay safe! :)

[@theylivewesee1674]

yes if you put too much weight and don't lower the barbell on your upper trap, I suggest you lower the barbell under control to about 10 cm above your traps and then at the same time bend your knees and let the bar gently sit on your traps and then you reset after each rep, injury can occur when you leave the bar in mid air and do half rep

[@SquatUniversity]

It depends on the person. Doing so requires amazing mobility and sufficient stability. If you're lacking either you'll be putting your shoulder in a vulnerable position.

[@davidhrynkow3835]

#squatUclub

[@migm7441]

#squatUclub #skwaaaatclub

[@DehaKarahan]

#SquatUclub

[@gmbsantabarbara]

#SquatUclub ASAP rotator cuff help!

[@minibanter7253]

Bro check out his channel; he’s made a vid on rotator strengthening👌

[@tatasvjez6045]

#squatuclub

[@leonardobracci3049]

Do videos without shirt, to better see the muscles engagement

[@ryan81923]

#SquatUClub

[@pierre-olivierbernier1648]

Or just start with rear delt on cable

[@colinphillips9888]

Flip the flag(red line American flag) it’s faced the wrong way. Stars on the left

[@TheEnsona]

Colin Phillips I was about to say the same thing lol. Also, the black and white flag in the back is facing wrong as well.

[@SquatUniversity]

Thanks for letting me know - I'll let the gym owner know

[@FujiDUB]

Good stuff. Fix your flags in the background. Union is always at the top left! en.wikipedia.org/wiki/Flag_of_the_United_States#/media/File:Vertical_United_States_Flag.svg

[@Carefaceeeee]

The best warmup is to do 2 sets of an easy weight for the bodypart you are training.... skip all the cardio bullshit and train intense instead. 30-45 sec rest around 20-25 sets per bodypart. Bodybuilding is cardio some legend said and he is right. If you do it right you dont need the treadmill. I laugh at people at my gym wondering why they dont grow...well skip the 30 min cardio mayby ,save your calories. Lets face it ,we dont care about running a marathon we just wanna look swole. I didnt watch im just so tired of people knowing whats "BEST" all the time. Nothing is best for everyone. And wtf is prone angel ,some pretentious bullshit i guess. Go train people ,with grit and determination ,dont listen to anyone ,figure out what works best for you and only take pointers from the very best :P

[@plockacherrys5765]

Alright I'm not gonna warmup for 7 minutes. Bruh

[@SquatUniversity]

I only do 1-2 sets of 10 of these. Only takes a minute max

[@emilysymmes1191]

#SquatUclub

[@adramp33]

#squatuclub

[@willraynes455]

#SquatUclub

[@vkempes]

#SquatUclub

[@prarthakrai6]

#SquatUclub