Advanced shoulder exercises often incorporate your shoulders and arms with movement in different directions and use multiple body parts to move together to perform work, such as lifting, pushing and throwing. Because your shoulders are some of the most movable joints in your body, you should perform exercises that emphasize stability and mobility before attempting any advanced shoulder exercises, suggests physical therapist Gray Cook, author of "Movement."
Seated Wall Shoulder Press
This exercise works on shoulder and torso stability as you slide your arms up and down the wall while keeping your spine in contact with the wall. Sit with the soles of your feet together and put your back, shoulders and head against the wall. Put your forearms and the back of your hands against the wall with your arms bent at 90 degrees. As you exhale slowly, slide your arms up the wall without losing contact with the wall. When you have reached your maximum extension, lower your arms to the starting position. Perform two to three sets of 8 to 10 reps.
Ball Scaption and Cobra Combo
This exercise works on shoulder stability while the shoulders are elevated and retracted. Doing this exercise on a stability ball works on your stability in your torso and hips. Put your lower abs and hips on top of the ball with your feet slightly apart. Your chest should be off the ball with your arms extended below your chest. Bring your arms up so that your body forms the letter "Y." Keep your buttocks tight to maintain your balance. Hold this position for one deep breath and return your arms to the starting position. Then raise your arm out to your sides toward your hips with your thumbs pointing up. As you hold this position for one deep breath, squeeze your shoulder blades together. Perform two to three sets of 8 to 12 reps.
Squat Press
The squat press uses your legs and hips to generate and transfer force into your upper body so that you can lift a heavy weight over your head without relying entirely on your shoulders. It combines a deep squat with a shoulder press, working on movement coordination between your lower and upper body. Stand with your legs about shoulder width apart and hold a 30 lb. dumbbell in each hand near your shoulders, with your elbows close to your ribs. As you squat down, keep your torso upright and your knees and feet pointing forward. Exhale and stand straight up, pressing the weights over your head. Perform two to three sets of 8 to 10 reps. You can also do this -- and most shoulder exercises -- with a barbell or kettlebell.
Kettlebell Push Press
The push press is similar to the squat press, except that it requires quick and powerful contractions in your legs and hips, using your abdominals to maintain a strong, stable posture. Hold a 35 lb. kettlebell in your left hand near your shoulder with your elbow close to your body. Bend your legs slightly, then quickly straighten them, pressing the kettlebell over your head. Use the force generated by your legs, not your arms. Hold the weight for two seconds, then lower it to your shoulder. Perform three sets of five to six reps per arm.
Overhead Kettlebell Walk
Holding a heavy weight over your head while walking requires great stability in your shoulders, abdominals and spine. Stand with your legs slightly apart and press a 35 lb. kettlebell over your head with the weight in your right hand. Your bicep should be next to your ear. Walk in a straight line for 20 to 30 paces, turn around, then return to the starting position. Repeat the exercise with the opposite hand. Perform three to four sets of this exercise and increase 10 paces per set.
Kettlebell Windmill
This exercise works full-body stability as you bend your body forward while holding a weight over your head. As you work both sides of your body, one side might be more stable or flexible than the other side. Stand with your left foot in front of you and hold a 25 lb. kettlebell over your head in your right hand. As you bend your torso forward at your waist, slide your left hand down your left leg while keeping your right arm straight. Your torso should naturally turn to your right as you bend down. When your torso is about parallel to the ground, hold this position for three deep breaths before lifting your body up. Perform two to three sets of five to six reps per side.
References
- "Kettlebells From the Ground Up"; Gray Cook et al.; 2010
- "Athletic Development"; Vern Gambetta; 2006
- "Movement"; Gray Cook; 2010
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