overhead lifting

A simple plan to bullet-proof your shoulders

One of the most common setbacks for lifters and fitness enthusiasts is shoulder pain. Sadly, most trainers and gyms do not utilize a sensible, well-designed shoulder-care program. That's problem No. 1.

Problem No. 2 is that most people don't know what exercises to do (and which ones to avoid) when their shoulders get angry. And without a well-designed shoulder-care plan -- and an educated trainer to implement it -- lots of people get stuck in an endless pain loop that hinders their progress, or worse, leaves them too injured to train.

Fall is a time when lots of folks get excited about resuming their fitness program. So it's the perfect time to share this incredible resource from my friend Dr. John Rusin: The 20 Most Effective Exercises to Train Around Shoulder Pain.

Here are two of our favorite movements combined into one: the Banded Face-Pull + Pull-Apart Combo.

Here's another one of our go-to shoulder mobility drills, the Wall Slide With Liftoff.

At Max Velocity, we evaluate every client with a Functional Movement Screen so we can identify weaknesses and movement restrictions and provide a customized corrective exercise program. If you think this process is only for beginner or de-conditioned athletes, think again. Whether you're an advanced overhead lifter, Olympic weightlifter, throwing athlete or weekend warrior, shoulder health is of paramount importance to your success and pain-free training.

If you have movement dysfunction that's causing shoulder pain, it isn't going to go away on its own. And if you insist on lifting heavy and with high intensity without addressing the underlying problems, it's only a matter of time before you get hurt.

Try a few of these incredibly effective exercises and bullet-proof your shoulders before diving into your next overhead training session. Let us know in the comments how this approach works for you.