Let’s give it up for the real MVPs of your upper body… your shoulders!
They carry the groceries, allow you to stabilize in handstands, push, pull, and support almost every movement you do in training and in everyday life. Yet most people don’t give them the attention they deserve until something starts feeling off.
But that is not our style.
This week, I am sharing a handful of my favorite shoulder prep and prehab movements. These are simple, effective, and easy to plug into your warm-ups, supersets, or finishers.
Bonus: they also target your trunk and midline for a little extra carryover into your training and daily movement.
My Go-To Shoulder Prep Movements:
YWTs: Great for posture, scapular control, and upper back activation.
Tight Arch Snow Angels: A movement control win that builds strength and mobility in the back and shoulders.
Behind the Neck Band Pull Aparts: Opens the chest, activates the upper back, and improves posture and positioning.
Bent Over Banded Lat Pulls: Excellent for lat engagement and teaching connection through the pull.
Banded Low Rows: Dial in scapular retraction and strengthen the muscles that protect your shoulders.
Eccentric Only Handstand Push Ups: Build control and strength through the full range of your press with slow, intentional movement.
When and How to Use Them:
As a warm up: Choose 2 or 3 before any overhead or upper body training day to prep your body and fire up the right muscles.
Supersets: Pair one or two of these with your main strength work to reinforce stability and posture.
Finishers: Add a couple of rounds at the end of your workout to create fatigue resistant, resilient shoulders.
Why it Matters:
Strong, mobile, and stable shoulders are not just about performance. They are about longevity. Whether you are lifting heavy, playing with your kids, or just navigating life, your shoulders do a lot for you. Show them the respect they deserve.
This is about smart training, long term strength, and staying in the game for the long haul.
Take care of your shoulders today, so they will take care of you tomorrow!
Happy Movement Monday!
- Coach Nicole
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