The 3 Best Shoulder Exercises (Do These Everyday!)

Рет қаралды 836,039

Жыл бұрын

The "Lock 3" Shoulder Routine (from Dr. Andrew Lock) is an excellent combination of movements to build and maintain healthy shoulders especially for strength athletes. Today ‪@irregularstrength‬ demonstrates this routine for you!
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Пікірлер: 507

@Yupppi Жыл бұрын

If I did all the "must do every day" exercises, my day would last a week.

@ericcomstock2249 Жыл бұрын

There's so many of them at this point.. I've found warriors pose 1,2, but especially 3, and dive bomber push ups to be things that seem to set everything in place, but not be too much in the morning.

@Slumppy Жыл бұрын

Ahaha true. He already advised to do the McGill Big 3 every day (approx 20 minutes for the whole set)

@SquatUniversity Жыл бұрын

McGill big 3 takes 5 min max if you do just one set of 5 reps of each.

@jackdetweiler3442 Жыл бұрын

@@SquatUniversity Aaron, I live in Kansas City. Is there a physical therapist you would recommend for a shoulder injury? I injured mine bench pressing and I’m concerned could be a rotator cuff issue.

@thebigac4503 Жыл бұрын

@@SquatUniversity Thank you for the great content, I have your book rebuilding milo and love your video's. Some people don't understand what it takes to be injury free. Keep up the great content!

@gonkula Жыл бұрын

Exercises: - exercise 1 @ 1:17 - Prone I (internal rotation) - exercise 2 @ 2:07 - Prone I (external rotation) - exercise 3 @ 3:20 - Prone T (external rotation)

@petermaharajh2088 Жыл бұрын

Thx

@ngocnguyenxuan7295 Жыл бұрын

thanks a lot

@leetaiming64 Жыл бұрын

My hero!

@tonythenonja Жыл бұрын

15-20 reps each

@Marunius Жыл бұрын

@@tonythenonja One set?

@rebnae 9 ай бұрын

I have started doing these 3 movements any time I have an upper body day, push or pull. Typically do 2-3 rounds, 10-12 reps each with usually 3 lb weights. It has truly made an incredible difference and I no longer have pain in the front of my shoulder! Gets things firing, warm, and ready to work 💪🏻

@TheBigadam1980 6 ай бұрын

I did the same complete game changer

@PhantomMaxx_ Жыл бұрын

Elite level Powerlifter here. I recently started experiencing shoulder pain and these three movements helped so much. Because my shoulder pain is at the front of the Deltoid I would have never thought that something like this would work but it does. Good enough for the great Julius Maddox, good enough for me 😂. Thanks again Squat University 👍🏽

@sethdaboss245 2 ай бұрын

My theory is the supraspinatus muscle is too weak to support against inferior shoulder instability and the humeral head slightly pulls away from the glenoid surface causing the surrounding joints and ligaments to be impinged or strained with the misaligned shoulder joint traveling through a range of motion under heavy load leading to issues which root from the rotator cuff. Will be testing this by ensuring supraspinatus activation in these workouts

@IchigoIchigo3 Ай бұрын

@@sethdaboss245 Tested? Thoughts?

@akpowerlifting Жыл бұрын

I have been doing these for over half a year, I found them on SWIS lectures. I could barely do 10 without weights. I can now do 25 consecutive on each angle with 2kg weights. The strength you gain from this makes positioning yourself for pressing much easier. I also had the problem of shoulders protracting in presses when straining/high intensity, due to the strength imbalance, which lock 3 helped mostly solve.

@eddorneles Жыл бұрын

I'm glad to hear your comment! I'll start those drills as well my right shoulder has a lot of imbalance...

@AngeloSama Жыл бұрын

@@eddorneles hi friend has the drills helped you ? any updates

@debunkthelies Жыл бұрын

Yes, those exercises are very effective,,,the carryover cannot be overstated,,,

@ShapeDoppelganger Жыл бұрын

For athletes, mastering this kind of movement prior to competition, can be the difference between a gold and a silver medal.

@3jkj Жыл бұрын

Bro your comment is what I have been looking for most of my life. I have the same exact issue when protecting my hands high up. I'm very glad it helped you, I'll definitely start putting these into my routine. Any suggestions helped you with this issue besides these exercises?

@yourimenlibar5879 Жыл бұрын

Adding that to the list of 'need to do every day things'. I now have 599 things and exercises i need to do every day in order to stay healthy. 📒

@mikewalkow1860 Жыл бұрын

Yep! Add to that stretching, mobility, knees over toes stuff, adequate sleep, meditation, cardio, cold baths, sauna......ad nauseum ..

@janicethrasher4003 Жыл бұрын

@@mikewalkow1860 I just incorporate one exercise to lower body and one to upper each week to learn the move and to experiment. otherwise you can get totally overwhelmed by this stuff.

@williamofhler5613 Жыл бұрын

@@janicethrasher4003 it's what I do. Depends on what I will be doing in the gym that day. Everyday would only be for competitive lifters.

@GoldenNugget777 Жыл бұрын

Haha nice

@heavenlymonkey Жыл бұрын

Don't forget to plan some time to to nothing, for your mental health of course 👌

@taranjitchaudhry570 10 ай бұрын

I was experiencing shoulder and neck pain for over a year. Started doing this for a week now. I am surprised that all my pain is gone. Feel so free. Thank you so much.

@enigmatic7665 Жыл бұрын

Just did a test run of this and it felt amazing! I’m going to implement this every day!

@VuPham-vp9od 10 ай бұрын

shoulder warm up 1. internally rotate (by side) 15~20 rep 2. externally rotate (by side) 15~20 rep 3. externally rotate (T pose) 15~20 rep

@rickyeska1 Жыл бұрын

I started doing these last week after your shorts popping up on my feed, it's been helping out a lot

@duress8801 6 ай бұрын

I have been doing these 3 before every upper body workout for 8 months and they did wonders for my shoulder pain related to a torn labrun. Thank you soo much coach❤❤

@danielkramer8586 Ай бұрын

Very helpful. Love these sub-10 minute videos. Keep it short and simple. Thanks!!!

@andyward8430 3 ай бұрын

I started doing these at the start of every workout about three months ago and it has made a huge difference. I have lingering shoulder injuries that I stubbornly refuse to get surgery on and my right ac bout would pop all the time, especially on things like deadlifts. Since I started doing these warmups not only do my shoulders feel better throughout my workout but the popping in my ac joint is almost entirely gone and I can actually do light overhead presses without any pain.Thank you so much for this demonstration!

@danielabdelmalak3211 Жыл бұрын

This has been a game changer. I love little exercises like this prior to a workout that help prime you for optimal range of motion and better allowing the kind muscle connection. I’m currently seeing a PT for a minor tear in my labrum and these videos have been sooo helpful. Thank you for explaining it thoroughly 🙏🏻

@NEXTLEVELHEALTHwithTim Жыл бұрын

I think this is more of a to do before bench pressing, not every day necessarily although it wouldn't hurt. I try to hit the upper back/traps in a small way everyday

@Bbronson Жыл бұрын

@@NEXTLEVELHEALTHwithTim vast majority of the population is severely weak in these areas so I would argue it’s a definitely needed daily workout to get the muscles turned on. It’s why so many people have rounded backs and mid back pain.

@friday1806 Жыл бұрын

@@Bbronson Rounded back is simply a compensation from anterior pelvic tilt. Strengthening your mid traps/rhomboids is beneficial, but it is not going to straighten your spine. Sitting for hours on end is how most people got in to that position. You are not going to simply muscle your way out of it. Stretching the mid back and chest, along with proper strengthening to target anterior pelvic tilt is key. Also can’t forget about stretching the shoulder capsule itself as it also gets tight from poor posture.

@friday1806 Жыл бұрын

@@JAMuUP You start by activating the transverse abdominis which has gone dormant in APT. For beginners start with heel slide outs. You can look them up. Gradually progress to dead bugs. Once you have some semblance of a core then you can start doing glute bridges. It’s important though to keep the core activated when doing glute work. These muscles need to work in tandem with each other. Then from there you can work on lats, mid back work, and stretching. Lastly, I’d look into some PRI breathing exercises to open up the front chest and get air into it.

@friday1806 Жыл бұрын

@@JAMuUP I hear you. I had labrum surgery on my shoulder about 2 and a half years ago and dealt with a whole string of chronic pain issues, low back included. After a year of sulking and fruitless visits to doctors and PT’s, I decided to take matters into my own hands. The best thing you can do is learn and absorb as much information as you can. I’ve almost rehabbed myself back to normal and have dramatically changed my posture.

@dans9228 Жыл бұрын

Thank you again for a great educational video! Will do these exercises tomorrow!

@rastajohnni1242 Жыл бұрын

Dr a, you are a legend. Everything you suggest is on point. I owe you so much in my movements. Thank you sir!

@32forestgump Жыл бұрын

This is great doc thanks for the awesome warm up🙏

@poohead879 7 ай бұрын

Guys chest is so big he can't place his head on the floor 😂

@spartanladkenny7870 Жыл бұрын

I have shoulder pain in my left shoulder front delt area. I tried this just now and it feels better already. I'm going to do this every day from now on especially before I bench press. Thanks a lot! I will post my results after some time.

@rajeshjangra1528 Жыл бұрын

Yeah just see these must do exercises for areas of weakness only. Attack and focus on the issue places eh

@joshjesse1195 Жыл бұрын

How’s the progress going I have a very similar issue & just came across this video let me know how you’re doing !

@cadedelgado3502 Жыл бұрын

Same here I want to know too!

@kishalan9795 Жыл бұрын

@@cadedelgado3502 i had the same issue, pain went from about 7/10 to 1/10 in a few weeks. combine this with hanging from a bar for about a 1-3 minutes everyday and your shoulders will feel great again.

@rynevanson Жыл бұрын

@@kishalan9795 I’ll try this

@cryptogymbro Жыл бұрын

I do and coach these mostly only against a wall leaning backwards and pushing your body forward. The most amazing pump, I add additional 2 overhead positions too and different elbow flexion to all 5 variations.

@alan77x Жыл бұрын

Great great video man! Really appreciate it, super helpful

@MeeJunksEavy Жыл бұрын

This has quickly become my favourite youtube channel. Thanks Doc 👍

@stevenhagting4349 Жыл бұрын

Very insightful and helpful. Thanks guys!

@Cristina-dv5ij Жыл бұрын

Thanks for the exercises, I'm working on shoulder mobility to work on my shoulder pain.

@SquatUniversity Жыл бұрын

You're welcome

@rajeshchatterjee8446 Жыл бұрын

Sir, You are simply Awesome.

@Tiempo14u 6 ай бұрын

WOW! Excellent I just tried it. My left shoulder was killing me. I watched a few videos but this one did the trick. I feel my shoulders pumped. Im definitely adding this to my regimen. Thank you both!

@mikewalkow1860 Жыл бұрын

Love all of your content! I work in PT and Wish I worked around therapists like you!

@jamesrosales89 Жыл бұрын

thankyou so much for all of these ! helps so much

@TheOdetus Жыл бұрын

Nice moveset. Doesn't take long and is pretty easy to do with the right muscles. I have almost constant pain on my left shoulder snd these help in managing the pain.

@siroputa2266 Жыл бұрын

Thank you, That made a huge difference in how my shoulder felt in between gym trips.

@1987ddfitenss Жыл бұрын

Thank u man 😊 ur making very informative vedios always always support u

@maickjan6547 Жыл бұрын

Thank you sir. I am learning a lot.

@blissbrad8665 29 күн бұрын

It was helpful to see how difficult this exercise was for the elite athlete. It put my struggle with shoulder exercises into better perspective. Thank you.

@iseabeck9488 Жыл бұрын

I do this every time I lift now. I had shoulder pain - both sides, same spot. Ever since I did this, no pain. I do band work as well, and incorporate the MB3.

@linwoodpowers656 Жыл бұрын

I just did the palms down straight out from my side day before yesterday. I do believe these are good exercises. It's sometimes those little muscles that help support the big weight exercises. Give it a try and see if it works.

@sellochego6199 8 күн бұрын

I’m week 2 in and feel much better already with over 4 months struggling with my bench and overhead presses. These works

@jasminecowan242 11 ай бұрын

this was so helpful !!!!!! omg thank you

@TheBigadam1980 6 ай бұрын

I did this after watching this and it has changed my world

@fruitdude1237 Жыл бұрын

Thanks @squatuniversity for the great content. Could you make a Video on the " halux rigidus". I am only 26 but already have it, even though there is no pain my mobility is still restricted and I am wondering if there any known tricks or ideas on how to prevent it from getting worse in the future. Thank you and keep up the great work

@oooBoEoNooo Жыл бұрын

02:28 "Don't overcue scapular retraction" Question about the scapulae: for chest and back exercises in general, should you keep in mind not to overdo the retraction of the scapulae (e.g. Barbell Rows) and instead just move them in their natural rhythm?

@satchycollins3985 Жыл бұрын

Thanks for the info 👍

@Halahamante Жыл бұрын

Nice video. I am looking forward to seeing more upper body fixing tutorials. Thanks!

@Brandon-bl8ko Жыл бұрын

wow really feeling these. def using these before pressing sessions

@stringbreaker87 Жыл бұрын

I do something similar using the adjustable cable machines, definitely trying this

@IronD37 3 ай бұрын

This is absolutely Banger💯

@omarbudeiri1720 11 ай бұрын

Awesome and way to go.

@user-ow9jy8ss8u Жыл бұрын

very helpfulll!

@nischitranganath5960 27 күн бұрын

Sneered at this first. Came back when i had shoulder pain. Now finna do it everyday

@grabman1927 Ай бұрын

Have bursitis in my left AC joint. I do this warm-up before every bench session and it has been a game changer.

@billyblue4255 Жыл бұрын

Finally! Someone who knows what they are talking about. Thank you.

@walterhasegawajr Күн бұрын

Instant relief❤❤❤ thank u

@bascogolfer5210 Жыл бұрын

Thank you very much 🙏🙏🙏

@mateuszkaramazovv7118 Жыл бұрын

Youre the GREATEST!

@Browni2728 Ай бұрын

Iv had shoulder issue last 2 years and started doing these helped alot which rotator strength

@sethgilbertson2474 Жыл бұрын

I like that you can see his shoulder blades move into a good position before his arms come off the ground.

@sullimanyildiz5447 Жыл бұрын

Thank you very match from France

@danieltilahun9400 Жыл бұрын

thank you bless you

@carolclaxton9813 Жыл бұрын

I suffered shoulder impingement several years ago. I will try this. Thank you!

@devin516 10 ай бұрын

How did you go? Any better?

@yaboihuck6145 Жыл бұрын

Can vouch for this. Significant increase in shoulder stability whilst doing pressing movements after doing this every pressing session for a month now.

@yaboihuck6145 Жыл бұрын

I should note I had no shoulder pain prior to using these exercises. I just included them into my upperbody warm up out of curiosity and haven't looked back.

@vincemiles3747 7 ай бұрын

IMO the best man in sport fitness.

@manuelalejandrodiaz1588 Жыл бұрын

great video

@sambsialia Жыл бұрын

Ok. You talked about hip flexibility for Julius in a previous vid. I have self diagnosed sciatica, psoas, and a bunch of other reasons why my right hip hurts. It is for sure my driving accelerator foot which leads me to believe that I have a sacroiliac joint inflammation. Saw a chiro who gave me a sac joint “mobilization” exercise and poof the pain goes away. I wonder if maybe Julius’ cause is driving long distance and could it also be his sac joint.

@Masterofnon3 Жыл бұрын

Genius, Thank you!

@SquatUniversity Жыл бұрын

You're welcome

@istuffersson9221 Жыл бұрын

Dont queue the muscle, queue the movement. Some wisdom right there

@christopher9503 2 ай бұрын

Love this video. Thank you for the info, this is GOLD! How long before people tend to see resolution of their pain symptoms? Two weeks, 30 days, etc?

@tapioperala3010 10 ай бұрын

Hells. This might be *exactly* what I need. Have to try this today as it's my chest day :D

@lawrencehawkins7198 5 ай бұрын

Thanks! This is important to know I CAN do shoulder exercises daily.

@MucaroBoricua Жыл бұрын

Not only will those exercises fix and keep your shoulders, they will also put you into a restoring siesta.

@wpowolfpackinternational8346 Жыл бұрын

Added to warmup💪

@danhope77 Жыл бұрын

This man is a trunk. Great exercises. Thank you!

@sheausmc Жыл бұрын

I understand how he felt. The first few times I did this was rough. I've been doing this for 6 months and I only use 5lb dumb bells.

@worldclassish Жыл бұрын

Looks helpful for my shoulder it feels loose after years of practice with Nunchaku. Thanks

@watchyamouth5053 Жыл бұрын

I need this

@JxC250 3 ай бұрын

I typically do a more iso version of that exercise through the motion of the shoulder. I don’t think it has a name but I coin it the lying lateral raise. You lie on your stomach and do a lateral raise without your hands touching the ground. It focuses more on maintaining that retracted shoulder position through the range of motion

@robbydimmitt4462 Жыл бұрын

that dude chest so big he did not have to worry about what way to lay his head. AWESOME!!!

@jvjoon4333 9 ай бұрын

I healed my shoulder doing these

@TonyTony-dn2ir Жыл бұрын

Thank you for your great post. I'd personally love if all the physical therapy videos on KZfaq would substitute plain speak for the anatomical jargon, even though I know what it refers to now. But that pet peeve is a small price to pay for all the great content you all generously share.

@blakewatson9695 8 ай бұрын

Doc, can you please do a video on rebuilding the rotator cuff’s alignment, strength and mobility after major surgical repair of full thickness tears of the Infraspinatus, Subscapularis, Supraspinatus ? 9 months post op and my rat. shoulder feels great, is doing well and getting stronger. I’m taking a cautions approach to the intensity, weight and volume in the gym until 12 months have past but when I lift both arms to the side my (Repaired) shoulder stays much higher to my ear.

@marce4241 11 күн бұрын

1st and 3rd movement really helped me, since i dislocated my shoulder around 20+ times. Those rear shoulder muscles/rotator cuff muscles are fucked in my shoulder.

@jimmcdunnah8533 Жыл бұрын

I don’t have flexibility to do cross position. Have to prop myself up on 3 pillows to get enough height off the floor. Hopefully things will get better.🙏🏻 thank you for the information!

@blue-pi2kt Жыл бұрын

Probably should hit the physio, fam. Not common to not have flexibility like this.

@oraclegps Жыл бұрын

wonderful video i tried some of it and my shoulder acted better in snatch

@mhh8072 Жыл бұрын

fahhh love this channel bro

@Michael-Archonaeus 11 ай бұрын

I did this today, instantly better bench!

@SeriouslySwole 8 ай бұрын

This is great. Do you have any videos on pec strains?

@dannytrejo3455 Жыл бұрын

Nice. Will this help with shoulder pain when benching? I stopped flat benching 3 years ago because of shoulder pain, I can only do incline/decline benching

@michaelmullins1290 Жыл бұрын

Hadn't seen a Big Julius video lately. I guess he's getting his shoulders in shape. Takes a lot to hit 800 pounds.

@818ayush Жыл бұрын

Thanks for the video. Does this help with anterior shoulder pain with pushups as well?

@JR-xo5jp Жыл бұрын

Ive got Big shoulder problem ..going to gym in 1 hour starting this routine ..hope world im sure Will help

@ready4itall89 Жыл бұрын

Bro you have saved my shoulder and elbow

@SquatUniversity Жыл бұрын

Glad to help!

@edgardomarrero8694 Жыл бұрын

I was waiting to see him getting up.

@dhilipsrihari3098 Жыл бұрын

Can u make a video for shoulder grinding and cracking in bench press position ,when i rotate shoulder in that position feel like my bones grinding on my tendons ,pls make a video for that

@GB0066 4 ай бұрын

I start my must dos on Monday morning and I’m ready to workout by the following Saturday. lol😂

@AMERICA_gunexpert Жыл бұрын

so this is going to help me with shoulder pressing or help, keeping my shoulders, stability or something like that keepn n the shoulder back and down

@erikmiller2742 Жыл бұрын

Good for swimmers too!

@mooricioo 8 ай бұрын

Such a big man for these pink tiny weights 😂 I love it

@cashharvey9661 Жыл бұрын

Would these three exercises help with AC joint pain?

@Peter-ix2oz Жыл бұрын

Hey thanks for all your videos they really helped me. I just have a question I have been doing this exercise for the last 3 weeks for 2 times a week with 2kg dumbbells and now my front neck muscles really hurt. I dont know if I should stop doing this exercise because it really helps my shoulder. What do you think? Is the 2kg dumbbell to heavy?

@mabelnickner9260 Жыл бұрын

I agree with Julious. It was rough!

@s9mp9e 4 ай бұрын

This has been working wonders. Question: should i be feeling it in the triceps? When this happens, i strive to shift the load to my back -- which may be a mistake, knowing now NOT to overdo scapular retraction.