The BEST Rotator Cuff Exercises (EXTERNAL ROTATORS)

Рет қаралды 172,501

Күн бұрын

Warm up your shoulders before lifting with these exercises! If you follow the 2019 World's Strongest Man ‪@MartinsLicis‬ you'll notice he opens almost all of his videos doing some external rotation drills. Today you'll find out WHY these are helpful and 3 of my favorite ways to perform them as a warm up before lifting!
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Пікірлер: 173

@chrisnicolaou3871 3 жыл бұрын

Martins is like the coolest dude ever

@josedavidmelerosuso7276 9 ай бұрын

Martínez, as in the Spanish last name. It means Martin's son. As in González, son of Gonzalo. Particle "ez" means "son of".

@CatholicWithaBiblePodcast 2 жыл бұрын

I'm super glad that Martins stopped for clarification on the exercise range of motion. I had the same misconception.

@Nihilnovus 3 жыл бұрын

He always opens up his rotator cuffs like he opens his videos

@timdebeer1432 3 жыл бұрын

Thank you very much! I have a shoulder injurie for years now and after these exerceses my shoulder feels a hole lot better.

@dr.strattonpoulson 3 жыл бұрын

Love it Doc! Can't find much good info on Internal rotation out there besides your standard banded stuff, you should do a video on Internal Rotation to help with "Impingement Syndrome" Etc.

@marcinkolodziej777 Жыл бұрын

Implementing shoulder stability exercises for my handstand training - massive difference!! Thanks guys!!

@dokoloco4559 6 ай бұрын

What difference have you notice when you started this stability drills?

@SquatUniversity 3 жыл бұрын

This is a #SquatUclub post! 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 KZfaq 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!

@Ards.adventure 3 жыл бұрын

Is the car oke? I imagine running into this dude must be a shocking event

@robertrautar8908 2 жыл бұрын

Very informative video especially if you wanna fix you problem with rounded shoulder or shoulder impingement… thanks to that video I fixed mine 👍

@juliettebernars2617 3 жыл бұрын

Studying rotator cuff right now and this is gold!!👍🌟🌟🌟🌟🌟

@MrMawnster Жыл бұрын

me too!

@mcmjr405 Жыл бұрын

Were you studying it in school,or on your own?

@PaulSmith-pr7pv Жыл бұрын

Love all your content Dr Aaron, so beneficial.

@darklonermage1 3 жыл бұрын

Every workout i do Martins rotators. Keep them shoulders healthy!

@rodpalmer5275 3 жыл бұрын

This stuff is gold, thank you

@SquatUniversity 3 жыл бұрын

You're so welcome! Glad you liked this video!

@LarsRyeJeppesen 3 жыл бұрын

Awesome!! 2 of my favorite YTs

@Thodjj 3 жыл бұрын

Can t wait to see an healty Martins kicking ass at Arnolds ... :)

@SquatUniversity 3 жыл бұрын

He's going to crush it.

@Thodjj 3 жыл бұрын

@@SquatUniversity I m doing this routine during my lockdown time , i m sure it s gonna help when i ll be able to touch weight again.

@davidvelazquez5460 3 жыл бұрын

I've had a a couple of questions about rotator cuffs for a while: 1)Does having the upper arm elevated parallel to the ground before rotation work the rotator muscles any more effectively than having it simply next to the ribs? Or does it feel more difficult simply because it recruits the front and side delts? 2)Wouldn't a better option be to be facing down while on a medicine ball or ledge and perform the row and press motion to allow a more natural ROM for the shoulder than adding a fixed point with the band or cable? I believe this position would allow a better core stabilization and mind muscle connection to the correct muscles. Thanks for the amazing video! 😁👍

@SquatUniversity 3 жыл бұрын

1) Different elevated positions will recruit the muscles slightly different. I talk about some of those changes here: squatuniversity.com/2018/10/06/stabilizing-the-shoulder-blade-joint/ 2) You can definitely perform them in that manner as well - so many different options really. It's all about the why behind the movement - and yes I have had many of my patients perform exercises for the shoulders performed over a ball, a bench or in positions like all 4's quadruped for more core stability activation.

@konstantinosfragkiskos7998 3 жыл бұрын

"He is a one-take kind of guy, and he hasn't even stopped" 😂😂 You 2 together make the most informative and adorable videos ever

@joji_okami 3 жыл бұрын

Great exercises! I have a SLAP tear and I will be going into surgery soon so I've been doing all kinds of shoulder strengthening exercises pre-surgery. A good tip to help keep your elbow close to your sides is to put a towel under your armpit (and a bit lower). so when you do the exercises you must not drop the towel. This keeps your elbows close to your sides and ensures correct form.

@batman-sr2px Жыл бұрын

dusually surgeons don't repair SLAP, what did you complaina bout that they did? Also how big was your tear from like what clock position. Also was this exercise helpful before your surgery, i alwas felt wierd doing the W witht he slap tear?

@Gk22632 Жыл бұрын

It’s been 2 years now, now was the surgery? And how is your shoulder doing?

@joji_okami Жыл бұрын

@@Gk22632 Hey, surgery went great. I was back to rock climbing after 5 months after intense physiotherapy and much strengthening exercises to regain the lost range of motion. This surgery MUST be combined with a good physiotherapist afterwards and also with a good amount of work from you. My shoulder is actually now feeling stronger than the other one haha, cause in there it now has an anchor and two cables keeping the cartilage in its place. And of course I have done a ton of work strengthening all the muscles around it. I am back to rock climbing stronger than ever, can even do dynamic moves and hang just from this one arm with no problem. If you have more questions I am happy to answer them.

@joji_okami Жыл бұрын

@@batman-sr2px I am rock climber and I wanted my tear to be repaired so I can go back to rock climbing in full potential. My tear was big, type 4 actually in which it also affects the bicep tendon as well so you have pain all the way down to the other end of the bicep. All exercises were helpful so you can strengthen the muscles before and after surgery. But if you are having pain in some just avoid them or limit the range of motion, keep a good activation of the scapula (send it down and out). As I said in a comment above I am now doing great and I am back to climbing 100%.

@Gk22632 Жыл бұрын

@@joji_okami that’s awesome, I’m currently dealing with a rotator cuff issue, it’s not as bad as yours was, but its really demotivated me, I’m doing lots of therapy and strengthening it slowly, its been a slow battle but this comment made me a lil more optimistic

@JustBetterDaily 5 ай бұрын

Love your work man! Keep it up!

@joshmoses5303 3 жыл бұрын

I have started using the Shoulderok and it has helped me tremendously!

@SquatUniversity 3 жыл бұрын

Just started using that myself!

@jameacr8 3 жыл бұрын

Very Helpfull video ! Thanks so much !

@SquatUniversity 3 жыл бұрын

You're welcome!

@fisiobrandoncardozo2967 3 жыл бұрын

Love your videos Dr. Aaron, you provide the best rehabilitation content out there and explained it in the most easy to catch way. Can you do a video about sacroiliac joint pain? Would be very helpful! Thanks!! Greetings from Oaxaca, Mexico.

@SquatUniversity 3 жыл бұрын

Thank YOU! And I'll see what I can put together!

@fisiobrandoncardozo2967 3 жыл бұрын

@@SquatUniversity awesome! I'm a young PT and i have learned a lot from you! I would love to work with you & build myself from bottom to top!

@jameshowlett4704 3 жыл бұрын

Just thanks for this content! :)

@tellinourkeyhani2159 Жыл бұрын

Dr. Aaron Horschig Your content on here and Instagram has been teaching me so much. Thank you for giving away so much value for free 🙏🏻

@amitkatoch3810 3 жыл бұрын

Very informative sir👍👍

@schonsense 3 жыл бұрын

This is the content I come here for

@NicoleL8600 Ай бұрын

Not to diminish Dr. Aaron’s instruction as he’s really great at breaking down the movements but I found Martins comments very helpful. Mentally, it’s good for me to know that even a power house like Martins can sometimes struggle with exercises that seem “simple”. It’s good to know that even some of the most fit have weaknesses too.

@jimmybrice6360 3 жыл бұрын

i was working with my bodylastic bands, today. so i did the 3rd exercise. in doing so, i am changing it, for myself. i think the average person can pull back with the most weight, push up with the second most weight, and do the external rotation with way less weight. and since i am using this to work the shoulder and external rotation, i am skipping the first step, altogether. and standing far enough away, such that i struggle with the external rotation. then pressing with a higher resistance seems to be a pretty good balance. with the press, i was having problems keeping my arms vertical - they wanted to come forward, some. and i do have some shoulder issues, mainly with my right. but on the press, my left shoulder was having some problems, coming down. i did 2 sets of 5 - and that was a pretty good workout. i was using the green (2nd lightest) band. i am gonna experiment some with how far i kneel away, cuz i would like to get to a set of 10. if i cant do so with the green band, i can drop down to the yellow band.

@LM-rr8yj 2 жыл бұрын

I'm learning so much!

@Bodysense369 Жыл бұрын

This is GOLD👍🙏

@HeathWatts 3 жыл бұрын

This is great. Please do an internal rotation video too.

@deathhockey19 3 жыл бұрын

Can you do a video on how to incorporate this kind of work into a program? Go through what/how to cut back to allow room, when to do it Pre/Post main sessions etc

@leonardoandrade471 Жыл бұрын

Trying to fix an external rotation imbalance (get just get perpendicular with the floor on my right forearm on facepulls, while the right opens considerably more) after I broke my collarbone. Thanks for this

@cn.1787 3 жыл бұрын

good exercises!

@nxoliver 3 жыл бұрын

Martins humor is always 💯💯🤣

@mjlambert210 8 ай бұрын

this was adorable, and as a newer(ish) sub, ive enjoyed seeing more of their collabs

@lyndonbritt2 10 ай бұрын

EXCELLENT video. Doing the external rotations like this will be new for me. THANK YOU. Side note: The guy completing the exercises reminds me of the friend of Jean-Claude in the movie Bloodsport.

@riversavage5608 3 ай бұрын

Excellent video.

@2000triathlete 3 жыл бұрын

Great stuff Doc!

@SquatUniversity 3 жыл бұрын

Thanks!

@18rm22 3 жыл бұрын

This is great!!

@eyupkaplan4620 2 жыл бұрын

Great video

@DanielRoPhotos 3 жыл бұрын

You can also purchase a Crossover Symmetry System if you can afford it. My gym has those and I do the short routine which takes less than 5 minutes before my training. Cheapest option is to follow the routine in this video or find resistance bands online.

@78jtfvhiuuygiuyg 2 ай бұрын

My psoas has been getting crazy tight and for some reason, training shoulder external rotation has been the only fix I've found. The body is crazy.

@scottessery100 3 жыл бұрын

the man needs to be sponsored by rotator cuffs :)

@passpass8778 2 жыл бұрын

Awesome video Dr. Aaron. I just have a question. How does the resistance equate to actual force when benching. What I mean is, I read somewhere that if someone is able to bench 300 pounds, they should be able to do dumbbells external rotations with 30 pounds (per Charles Poliquin). So since your using resistance bands, how do you know the resistance? I actually feel it more with Therebands than dumbbells so I just want to know how heavy I should go with these as my bench gets stronger.

@shaunyboynz3870 Жыл бұрын

Brilliant.

@culture-nature-mobility7867 3 жыл бұрын

Thanks Martins! Of course on a significantly lower level (😉) I exactly know what it means, to feel totally weak and unstable when doing (especially physiotherapist's) exercises you're not used to 🙈😂

@KirkEspelandRDN 3 жыл бұрын

FREE GAME ALERT! thanks so much!

@looseunit9180 2 жыл бұрын

So good

@zdejovine 3 жыл бұрын

Thanks for all the quality videos. I had surgery to repair a torn posterior labrum in the left shoulder a couple weeks back. I start PT soon, but I wanted to reach out here as well and see if there are any specific exercises you would recommend as a part of the recovery/long-term strength process for SLAP injuries

@batman-sr2px Жыл бұрын

was it chronic tear and the size? and what prompted surgeon to repair rather than just do cortisone shot annd PT?

@abrahamkoubaytari2328 Жыл бұрын

Hey man? Did you fully recover? I had the same surgery? What exercises did you do?

@VuPham-vp9od 10 ай бұрын

1. external rotation ----- 15 rep 2. external rotation W ----- 10 rep (5s hold) 3. external rotation press ----- 5 rep/ each side (3s hold)

@Hudson4351 3 жыл бұрын

Is there any special benefit to doing the single-arm version (with one end of the band tied to a pole, rack, etc.) of the double-arm external rotation "W" shown in the video?

@dcj84 3 жыл бұрын

Martins must have the DeLorean! Here and Worlds at the same time!

@mshead226 3 жыл бұрын

Quick question, would addressing the weakness exposed with external rotation exercises aid in completing a proper pull-up?

@tennisshoeninja Жыл бұрын

Love that he’s huffing and puffing. I can relate. 😂😂

@ardensity1175 Жыл бұрын

4:25 this one right here was pretty damn good. Just tried it at the gym

@leinekenugelvondoofenfocke1002 3 жыл бұрын

The loads being used are submaximal compared to what he has to lift. Because you are taking stabilizers, and requiring them to work as prime movers. Look this is great for people who wanna underemphasize pulling, and emphasis pushing. The thing is that weighted chins can load the external rotators, and lower trap fibers with alot more weight in their correct role. The overemphasized bench press creates the situation of imbalance between internal rotation, and external rotation. The incredibly submaximal external rotation excercises are great to the extent that they turn off the antagonist internal rotators, but the pecs are still doing maximal work in other excercises while the external rotators are doing very submaximal work here. This is all really just the same situation of more pull needed to counteract more pressing. This is not somebody who sits hunched over at an office all day with the external rotators on stretch. They are awake, especially if he is push pressing. The real issue is that they are being antagonized with a level of force they cannot keep up with. Submaximal external rotation is a bandaid.

@henryjb1572 Жыл бұрын

crazy x martins x

@awdwadawda352 9 ай бұрын

@SquatUniversity The last exercise seems golden, is there any way to effectively do this at home? Or a similar movement?

@invisiblegraveyard4742 2 жыл бұрын

Great vid. Where can I get that Theraband for the External Rotation W?

@lekine9176 3 жыл бұрын

Usually how long is the rehabilitation with your athletes for shoulder impingement ? With which frequency per week ? It will be a new book « Rebuilding Milo ». Would it be a french version like with « The squat bible » ? Thank you for your vids. Very useful.

@SquatUniversity 3 жыл бұрын

Depends on the person - some people can see significant changes in a few weeks doing the exercises I prescribe 3-4 days a week. And yes that is covered in my new book. Rebuilding Milo will be in English only at the start and hopefully translated into French eventually in upcoming years.

@jimb4366 2 жыл бұрын

So what if doing these exercises and even just externally rotating my shoulders as if I was doing a face pull causes pain and discomfort and clicking, what do you do then? Do I still try do these exercises until I no longer feel discomfort doing them? If I have pain in the lowest least intense way of performing these exercises It’s hard to regress anymore to make progress and get healthier and pain free , any advice is welcome cheers !

@aaronbhai 3 жыл бұрын

When I externally rotate my right elbow, I have a deep pain over my rear deltoid region, which sometimes radiates upto my arm. Is it a rotator cuff injury or impingement issue ??? Thanks...

@DrBoombay86 3 жыл бұрын

Question on W exercise :- does this involve pure ER without adducting or squeezing the scapular blades ?

@jianqiangzhangchina1007 2 жыл бұрын

Great. How do you think if I do Exercise 3 left and right sides together at the same time?

@cheliospanama9786 5 ай бұрын

Great Video Than you 🤩🥰💪🫶😁😎👌🥸🤓🥳🫡

@adibest26 3 жыл бұрын

For all angles pressing excercise(decline/flat/incline/vertical), external rotation is enought? Do we need internal or something else? Is it good idea dooing it before pressing or rather another day, maybe one ligh set before for warming up? Remaing rotators excercise i mean internal etc are using in any excercise for example pull movement or something? Could You give Us examples? Thx

@wordwanderer1 Жыл бұрын

I am wondering if I could do these exercises between sets in push and pull days. Would I be taxing the rotator cuff too much, or it may be fine?

@geiza.barros 3 жыл бұрын

It looks like the first position (side plank) causes a lot of stress on the knee joints, doesn't it? Adding even more weight and letting the force be perpendicular to the joint by elevating those legs... Idk

@andreadeiturbe7424 3 жыл бұрын

How can I do this exercise if I don't have the strength to press up? Is my serratus anterior that weak? Since I can rotate up to that point...

@JohnnyKarate44 2 жыл бұрын

I like Martins

@Whatacomedian_ 3 жыл бұрын

Thats dope that he was like "wtf thats how you warm up your external roater?" Lol

@yssachpetty2166 2 жыл бұрын

I do these before or after a workout

@mikeklunder1784 3 жыл бұрын

Aaron, I'm having a lot of pain on the top of my delt during the eccentric portion of the third exercise. Specifically when my forearm is moving from perpendicular to the ground to parallel to the ground. Any ideas on what this could be/how to fix it?

@dragos8839 3 жыл бұрын

Try to work on your external rotation. It's prolly shoulder impingement

@lukem2943 3 жыл бұрын

Should I squeeze my shoulder blades during these

@lordofwestchester Жыл бұрын

What kind of bands are you using in the press exercise? I looked on your website I only found the rogue monster bands referenced. I keep buying bands of amazon and they are circles and pretty thick but these seem stretchy and thin. Is there some special type that has a loop at the end for securing to a bench like this or is it just tied like a knot?

@omarm9317 Жыл бұрын

Please answer how comes when doing external rotated cuff on cables or bands I can’t have my elbow touch my side or get it even close my closest I get is at 45degrees out as I have seen the same with him in your video. Please explain ??

@citygirl2324 2 жыл бұрын

What if you can't use any weight for the side plank with external rotation. Obviously my external rotators are super weak!

@brandonb8974 3 жыл бұрын

I would have been thoroughly disappointed if that video with Martin's about rotator cuff did not have an intro like that haha

@Sean-vx3xx 2 жыл бұрын

Are these good for getting back ROM of a shoulder that has scar tissue?

@tommybaseball25 Жыл бұрын

What if you rotater cuff clicks when you externally rotate with the band?

@Anita_Max_Vert 3 жыл бұрын

how can I get rid of popping shoulders? when I do overhead external rotation my shoulders makes a cracking/popping sound

@divyansh6574 3 жыл бұрын

Happens with my left shoulder, no pain thankfully.

@PrimeTime23 2 жыл бұрын

Did you figure it out?

@PrimeTime23 2 жыл бұрын

@@divyansh6574 what about you? Did you figure out what the issue was and how to address it? Did this videos exercises help?

@divyansh6574 2 жыл бұрын

@@PrimeTime23 my shoulders still make sound but thankfully it doesn't hurt. Just focus on natural movement of your scapula, don't pinch them together for exercises. Let them move naturally.

@jackmarshall757 3 жыл бұрын

When doing the External Rotation i get tight near my left scapula and around the lat area, any idea what cpuld be causing it & how to improve it, i also get this symptom when doing Lateral Raises.

@jackmarshall757 3 жыл бұрын

@Troy have been

@alexsauter5761 3 жыл бұрын

should we do this more than 1x per day?

@Justjane55 3 жыл бұрын

Do these external exercises work to help with an AC joint separation recovery?

@SquatUniversity 3 жыл бұрын

It can be a part of the rehab process for many.

@saltycoke 3 жыл бұрын

this dude is wreck it ralph irl haha...but srsly amazing info..thanks guys.

@tjgrafiks 2 жыл бұрын

on the pull and rotate up where he’s kneeling I can’t even make an L or 90 degree with my right arm. I get to about 75-80 and I can’t push up either

@jerrychan79 2 жыл бұрын

I cannot do do this work,no strength yet.so any other workout can i do

@khmak9387 2 жыл бұрын

Are the external rotators usually weaker?

@johnsmith-zf1fd 6 ай бұрын

so these exercises are working the infraspinatus not the supraspinatus?

@afterburned06 Жыл бұрын

Ive tried everything. Always had issues with my left shoulder that bleeds down to my arm and elbow. Effects my pectoral muscle and tricep developement as well. No rotator cuff issues shown on the MRI. Nothing comes up on the X-ray. I get a burning pain that makes my arm feel weak whenever I lift, especially with push exercises. Pull exercises arent as bad but still get the burning pain. Got a steroid shot in my shoulder blade that didnt help. Tried every internal and external rotation stretch and lift, tried different muscle imbalance exercises and still no dice. If I lift too frequently my left arm will feel dead and will ache around the tricep, elbow, shoulder blade, and deltoid muscles (even with light weight). My left leg and left side of my abdomen have similar issues where the muscles dont seem to develop as well and will ache. About to get another set of x-rays and then see a neurologist. Never an easy fix.

@mikegaming3826 10 ай бұрын

bro litterally me right now, is it fixed allready?

@bome7sen Жыл бұрын

how many time in week i should make this exsersize?

@ertugrulbae46 Жыл бұрын

Who's here after AC joint issues (weightlifter's shoulder) from bench press/shoulder press, or shoulder impingement?

@dragos8839 3 жыл бұрын

What shoes is martins wearing ?

@javig.elitecoach 3 жыл бұрын

#squatUclub Please upload the video of how to fix back pain due to load in the drop test, i can't run 10 minutes without pain

@SquatUniversity 3 жыл бұрын

Javier - let's work together. You're the winner for this video. Email me at SquatUniversity@gmail.com with the title "SquatUclub KZfaq Winner" and we'll get to work.

@bavs8a 6 ай бұрын

hopefully you see this but do i engage my scapular with these

@anandnairkollam 5 ай бұрын

How long are his arms?

@arheru 3 жыл бұрын

Gonna incorporate these moves in my program. Your content is good enough to skip the background music though - free music is bad music, and the same track as a bed for the entire vid is just distracting.