Building Bulletproof Shoulders: For Strength, Mobility, Resilience, & Stability

Рет қаралды 264,710

2 жыл бұрын

My eBook and Training Program: www.thebioneer.com/product/su...
My physical book: www.thebioneer.com/product/fu...
The full post: www.thebioneer.com/bulletproo...
In this video, I discuss how to bulletproof your shoulders with the right exercises and technique changes.
The shoulder complex is among the most complex joints in the human body and provides more mobility than any other. In fact, the shoulder is comprised of four different joints! These are controlled by over 20 muscles, with seven muscles connecting the humerus and the scapula, alone. It's no wonder things can go wrong here!
To build bulletproof shoulders, we need to focus on strengthening the scapulae, so that we can achieve proper "scapulohumeral rhythm." This means we are moving the shoulder blade with the humerus to obtain maximum mobility and strength. To do this, we need to not only strengthen the muscles that control the scapula, but also re-learn how to move them properly.
Shoulder bulletproofing also means strengthening the rotator cuffs and avoiding internal rotation.
Mobility also plays a big role here. Exercises like lift-offs and the y-exercise can help us improve overhead ROM so as to get into overhead positions without risk of impingement or improper alignment.
Enjoy, guys! And let me know what shoulder bulletproofing tips I missed!
The video from FitnessFAQs: • Bulletproof Your Shoul...
The video from Tom Merrick: • Overhead Mobility Rout...
The website: www.thebioneer.com
Facebook: / thebioneer
Patreon: / thebioneer
Instagram: / thebioneer
Twitter: / thebioneer

Пікірлер: 431

@TheBioneer 2 жыл бұрын

Just FYI - there is a slight error in here, sorry. The labels for the teres minor and sub scapulars are the wrong way around. Thank you very much to everyone that pointed it out! I’m trying to be chill about it… 😂😭😭

@NoLimitSquad 2 жыл бұрын

How could you bro? We trusted you!🤣

@mocromo2010 2 жыл бұрын

i love u so much man, ty for what you do. the only thing I can do for you is to HIGHLY recommend you to checkout dr boa on youtube. and beg you for a video on elbows as I think it's a very underrated body part even though it's used so often! btw names don't tell most average people anything specific so I'd appreciate it if you included visuals when you talk about certain muscles.

@UDGMTVLINK 2 жыл бұрын

Jesus Christ is Lord and He is coming soon to judge the wicked DO NOT TAKE THAT VACCINE

@perplexingperceptions8888 2 жыл бұрын

No big deal.

@martinlazarini2653 2 жыл бұрын

Already did one, go check it out(m.kzfaq.info/get/bejne/pphjgcac3s_PnZ8.html) swear it’s not a Rick Roll hahahahaha

@zachhuff8169 2 жыл бұрын

All those pushups and you can't move a bloody log- Alfred, when Bruce Wayne is trapped under a log

@koleszgdanska7149 Жыл бұрын

Should have done some bench press lmao

@Randoman 10 ай бұрын

@@koleszgdanska7149he actually bench presses 1000 pounds

@filhanislamictv8712 5 ай бұрын

He most likely did

@WeirdErnie 2 ай бұрын

It was a smoldering support beam and he was being all moody and defeated at the time.

@Bokanovsky1 2 жыл бұрын

'I carry a resistance band around in my pocket' If it was anyone else I would call bullshit, but I 100% believe that he does. Another great video I'll be introducing some of these into my workouts. 👍

@TheBioneer 2 жыл бұрын

Ngl - it started because I kept forgetting to take it out 😂

@Bokanovsky1 2 жыл бұрын

@@TheBioneer if you haven't already, a video about bullet proofing your knees world be a good shout as well. As a man in his 40s who's been training for 20 years, shoulders and knees are always the problem areas.

@NoLimitSquad 2 жыл бұрын

@@Bokanovsky1 Bioneer ultimately is going to cover bulletproofing knees with the Isochain. It's only a matter of time. Hope this helps until he does. I recommend this to my clients in their 40s and above. kzfaq.info/get/bejne/i7N3qbtqx7HKnmw.html

@StrongerThanBigfoot 2 жыл бұрын

@@Bokanovsky1 Check our knees over toes guy KZfaq channel

@Bokanovsky1 2 жыл бұрын

@@NoLimitSquad Nice one, thanks👍

@assassinllama6 2 жыл бұрын

There is no reason anyone remotely interested in fitness or health should not be subscribed to this guy

@N20Joe 2 жыл бұрын

This guy is a beast. He's helped me cure a few nagging problems that I've developed over time.

@nikolatrbojevic253 2 жыл бұрын

That's amazing! What problems you had if you don't mind?

@oakson3045 2 жыл бұрын

@@nikolatrbojevic253 His wife. Ayy. 👌

@imoffendedthatyouroffended5173 2 жыл бұрын

@@oakson3045 😂😂😂

@Gauravkumar-ms1wp 2 жыл бұрын

It is always refreshing to see him working out under open sky

@jackmortem4557 2 жыл бұрын

Honestly, he's not far away from working out like Mr.Incredible over at a train station.

@HussiAli123 2 жыл бұрын

Severely underated channel, deserves millions of subscribers

@Palefeast 2 жыл бұрын

you don't deserve anything, you get what the market wants

@akhiljohnthomas2094 2 жыл бұрын

you can support greatly by sharing his videos

@HussiAli123 2 жыл бұрын

@@Palefeast im not promoting myself you donut

@Saxon.h 2 жыл бұрын

@@HussiAli123 u got him good

@adnanshoukat1793 2 жыл бұрын

The stuff he teaches is unlikely to attract people. The multimillion subscriber channels are aesthetic targeted. And people prefer concrete routines to follow instead of this varied approach

@bushy9780 2 жыл бұрын

The side-lying external rotation exercise, AKA The Burt Reynolds

@jamflop 2 жыл бұрын

This guy is one step away from being superman. And he's pleasant and his videos are informative.. subscribed :)

@elisteele574 2 жыл бұрын

I can't tell you how well your message has redefined my view of the modern fitness industry. You're awesome, man.

@andyetheridge 2 жыл бұрын

Over the last couple of weeks i’ve taken a lot of interest in Calisthenics. My first real push ups, i could only manage three, now after almost a month i’m able to do several sets and reps comfortably. Still confusing me though is the protraction, retraction etc.

@TheBioneer 2 жыл бұрын

Amazing work! Don’t worry about it too much at this stage. If you want to learn the difference though, try those scapula push ups and rows :-) Keep arms straight and move up and down at the shoulders 👍🏻 It’s a bonus, though, worry about it later on!

@Mike-hw5jp 2 жыл бұрын

@@TheBioneer Well said, isn't that why they call full protection at the top "pushup plus" . As far as I know you want to let things happen naturally but you should have some healthy scapular movement. Bottom of the pushup, scapula should be quite close together

@s2kkev292 2 жыл бұрын

2:25 Now that is a proper scapular dance! Great content as always 💪🏽

@zyaicob 2 жыл бұрын

He likes to move it move it

@TheWilliejones420 2 жыл бұрын

"those boring exercises" exactly! the ones that take 5 to 10 minutes a day to you.. Perfect explanation for why there is always time in your day to improve.

@jakedoble3094 2 жыл бұрын

Can we all just appreciate how much amazing information this guy is giving for free? Especially compared to other channels

@dt4886 2 жыл бұрын

When I had knee pain the knee video came out. When I had elbow pain the elbow video popped up. Now that I have shoulder pain this happens. I know it wasn't intentional but thank you 😌

@techramancer 2 жыл бұрын

Consider that shoulder dance GIF'd. Great video as always, sir! :D

@piyushdwivedi7195 2 жыл бұрын

Currently rehabilitating my left shoulder after an accident, can't wait to bulletproof it.

@DANIELJAMES-lz4uc 2 ай бұрын

How did it go

@ByteBlade-sz2cp 14 күн бұрын

Also wondering. Just jacked up my right shoulder overhead pressing

@FitLabb 2 жыл бұрын

Absolutely spot on Adam! Shoulder & scapular health, mobility, & strength is so important, as countless people suffer from pain & injury due to so many different issues that could be going on. So important to stress balance in any training approach, & this is also where your functional fitness methods come in. The ability to stabilize the scapula & shoulder in various exercises or movement patterns is not something most people can do, but it can greatly improve our quality of life in many ways if we can.

@elijahdeluna9187 2 жыл бұрын

The best part of all his videos is that he trains at home. You absolutely can be a world class athlete and no gym is necessary. Train at home folks. I love The Bioneer channel!!👍👍

@flashgod4ever 2 жыл бұрын

"I carry a resistance band with me everywhere I go" - This man is Goku in the flesh

@BaldOmniMan 2 жыл бұрын

Deadlifts + pull ups and weighted pushups

@snarbywrx 2 жыл бұрын

For shoulders I like to do the Pavel Tatsouline KB upwards press when standing. I start in the rack position with the KB in front of me, rotate the KB to the side and press up with a little hold at the end. Then reverse it on the way down. It is a bit like the Arnold press with a DB. The shoulder + scapula goes through much of its range of motion with this movement.

@chrisgarcia8239 2 жыл бұрын

I was searching for videos yesterday about this topic. Then I get a great bioneer video. Another great day!

@ejt321 25 күн бұрын

You are so good at this.

@dxnte9522 2 жыл бұрын

This guy has enlightened me as an athlete/trainer

@rhexsusx4428 2 жыл бұрын

As others have stated, extremely underrated channel. I've been watching here and there for months on topics which peak my interest and the content, execution and conciseness of the videos are 10/10.

@feldgraufox4927 10 ай бұрын

Appreciate the work you do mate, find your take on fitness quite inspiring/motivating. One of my favourite youtube channels and your books are a good read. Hope you stick around, all the best 👍

@TheBioneer 10 ай бұрын

Thank you so much! 🙏🏻🙏🏻 Massively appreciate it

@uddalakchowdhury3922 2 жыл бұрын

Why does this guy not have more subs on youtube, his videos are so detailed and backed by actual facts !! no bullshit advice !! Keep up the good work really enjoy your videos

@tobyelms3713 2 жыл бұрын

Another great vid I'll be coming back to time and again. Cheers Adam!

@syncranox3967 2 жыл бұрын

Loving the more natural and wild training footage!!!

@csn583 2 жыл бұрын

Semi-fell down a ladder coming out of my attic (the day this came out), caught myself by grabbing the ceiling joist with my right hand which was quite a yank on my shoulder. Simultaneously glad I have them in decent shape (just a slight strain resulted), and convinced I need to more fully bulletproof them!

@watchnerd 2 жыл бұрын

You're absolutely right about the link between hips and shoulders. I'm a 52 year old amateur weightlifter, and when hips are really mobile, my snatch can go up by 5 kg, not just because I can catch lower, but because that hip mobility also causes my shoulders to be more stable, allowing me to lock out more weight overhead and be stable enough to rise out of the hole.

@slytherinsheir11 2 жыл бұрын

Every video is brilliant content

@livelarge333 2 жыл бұрын

My new favorite youtuber,. Love this dudes thought process,!

@gregj6648 2 жыл бұрын

Thanks for this! I've been having rotator cuff irritation for a few weeks now, pain which occurs primarily after benching, and think that you've clearly identified the culprit here. Have appreciated your channel in general for awhile now, but wanted to specifically appreciate this.

@TeknoOrganicVirus 2 жыл бұрын

Excellent video

@jamesbernards8409 2 жыл бұрын

Thank you good sir! Your videos provide a valuable education for my attempts to build a comprehensively strong foundation for my shoulder health that will hopefully set me up for decades of healthy and aesthetic shoulders.

@nicholaskoenig3106 2 жыл бұрын

This is one of the shoulder explanation/tutorials I have seen to date. Excellent content. LoveIt.

@gordonwolf5831 2 жыл бұрын

I just started doing what I call free form exercises today; using some of Adams exercises and most definitely his concepts and philosophy. I LOVE IT IT AND IT WORKS!!! ADAM IS BRILLIANT!!!! THANK YOU ADAM!!!

@Muttonchop_USA 2 жыл бұрын

Thank you for not manscaping.

@paulh9979 2 жыл бұрын

Absolutely love your channel.

@Luiz997488 2 жыл бұрын

This guy is the real deal

@kbflorida888 2 жыл бұрын

Phenomenal video. There’s sooo much information contained in it. Thank you for posting.

@samuelzins5089 Жыл бұрын

Recovering from a rather nasty shoulder injury, this video is a godsend

@nefarious8987 2 жыл бұрын

Hands down one of the best fitness youtubers

@seanmitchell7023 2 жыл бұрын

This is brilliant I really need this as currently working on recovery of my shoulder as had surgery as had bad inpingment great video

@Smokeyourselfstraighttohell 2 жыл бұрын

This is the vid I've been waiting for ⭐

@edwardhodgson3994 2 жыл бұрын

Thanks for this, look forward to trying some new moves.

@vagrantsneaker6514 2 жыл бұрын

Great tips man. Thank you!

@cosmicwarriors206 2 жыл бұрын

Thank you bioneer, you absolute stud, you legend!

@tranedTurtle 2 жыл бұрын

such a great video, thank you!!!

@tamsinhadlow8871 2 жыл бұрын

Comment for the algorithm because this channel is pure gold

@shanegates6329 Жыл бұрын

You're a Saint for making this information available; greatly appreciate you and your channel!

@timothyowens4222 2 жыл бұрын

As always I love the information!

@your72ndvirgin91 Жыл бұрын

Great stuff I’ve been watching your channel for about A year introducing things into my own routine but I just started your 2.0 stuff last night and it kicked my ass more than I was prepared for. I wish I would have started training this way years ago

@maxbramwell.1598 2 жыл бұрын

Really really helpful video

@jasonmarquez1719 2 жыл бұрын

Amazing work! The amount of shared knowledge, actively suggested excersizes and your ability to communicate those effectively is simply astounding! Your videos are a cut above the rest! Thank you for your help, guidance and contribution to the human body!

@Triumph_Of_Insinuation 2 жыл бұрын

great video, thank you for the info.

@thedeathcake 2 жыл бұрын

You're a legend mate.

@joshuaqueen3994 2 жыл бұрын

Absolutely love your channel man!! So much good knowledge and information shared here. Please keep doing what your doing.

@flowz_style_92 Жыл бұрын

Thanks man sick !!!

@toddgakk5783 2 жыл бұрын

Your videos are life changing... thanks for making them

@noebiasotto1235 2 жыл бұрын

Awesome man ! Thank you 🔥

@guillermitogiron6182 2 жыл бұрын

Great video

@harvestblades 2 жыл бұрын

Great video! I'm 44 & have banged up shoulders. I train BJJ & Muay Thai as well as train primarily with kettlebells & bodyweight. One day when I was doing double shoulder presses I decided to do an ass to grass squat and I didn't have to get very deep before my shoulders started drifting forward & I felt a LOT of discomfort this was even after doing get ups & halos so it just shows how a wide variety of movement patterns can show how week or immobile we are. I am continuing to work on my shoulders and the difference feels great. I highly recommend both passive & active hanging as a great form of active recovery between sets or as part of my warmup.or cool down work.

@imankhan1999 2 жыл бұрын

How would anyone not wanna subscribe and take note of this guy? He's top notch😎👍

@yojonjal 2 жыл бұрын

Best channel of the fitness game. Litteraly breaking down the meaning of the word fitness

@alexeyA1 2 жыл бұрын

Thank you very much for this superb channel!

@_Yep_Yep_ 2 жыл бұрын

Tremendous for shoulder health. Bioneer does contractions at the TOP and BOTTOM of his reps for deep stretches that build all sorts of strength and mobility and overall joint health. That plus a fire hydrant blast of other great information.

@dimitris1601 2 жыл бұрын

under rated channel

@nabilsyafiqjamaludin6847 2 жыл бұрын

Top notch content as usual, Adam. This video especially was useful for my ailing shoulders. Keep going brother, you are educating all of us well, doing God's work.

@TheAsadJK 2 жыл бұрын

Aside from being a great video as always, the video quality is looking great!

@lihtness 2 жыл бұрын

I am always decently fit with 25 pushups and 12 pull ups at 42. My goals are general fitness and fighting my sitting time. This guy is the real deal for me.

@notmyproblem7971 2 жыл бұрын

Scapular pushups genuinely fixed my shoulder pain. Added strength for my bodyweight training as well

@matttcameron_ 2 жыл бұрын

another amazing vid. thank you for this!

@AlteredState1123 2 жыл бұрын

Wow, such a wealth of knowledge in one video. Thanks!

@yungmentalproblems 2 жыл бұрын

After dislocating my shoulder this is really needed, although I'm too scared to even work it out

@DerekVerLee 2 жыл бұрын

This is great, I need this. I need a bulletproofing video for everything else too.

@dirteapaw3832 2 жыл бұрын

Best! Fitness! Channel! because of you I have starting training all areas of fitness. to help improve my shoulder mobility and strength I changed out side lateral raises for LU Raises which has made me more mobile and steady in my front squat, OHP, head spring and handstand. as well as giving me double D sized shoulders. HUBBA HUBBA!

@MrPEIcanada 2 жыл бұрын

always great vids!

@THE1THEYCALLJAH 2 жыл бұрын

Incredibly informative

@ryanwoodley6238 2 жыл бұрын

Awesome channel mate!! Kia Kaha.

@adamkreuz9068 2 жыл бұрын

I keep hurting my shoulder. I immediately came back to this channel for tips on fixing the issues

@georgschmidt1252 2 жыл бұрын

Thank you YOU ARE APPRECIATED!

@turchmenistyaglovyedoii 2 жыл бұрын

My shoulders are weak and tiny. Thank you. Great work as always my Dude

@ke2901 2 жыл бұрын

As always spectacular information thanks man! Currently recovering from double shoulder injuries!

@xw591 Жыл бұрын

Great video! Definitely subscribing.... new fan of your channel!

@worldofkyle7227 2 жыл бұрын

A video bout how to fix anterior pelvic tilt or to strengthen your hips?

@Onnitfan1 2 жыл бұрын

Excellent idea of using the band instead of a dumbell for that shoulder exercise. Thanks! I recommend your videos to everyone!

@metabolictitans4821 2 жыл бұрын

Love youe videos bro I keep learning a lot blessings

@josiahstaggs4934 2 жыл бұрын

You are the best fitness KZfaqr, stop playing!!!

@DoubleZero009 2 жыл бұрын

Extremely informative and I’ll be watching this a few more times. Definitely going to put some these movements to good use. Absolutely love seeing all the outdoor nature workouts. Very primal which is something I’d love to strive for. Thanks!!

@asabovesobelove6803 2 жыл бұрын

Imagine having the Bioneer as your PT.

@neilrayson6533 2 жыл бұрын

Pure Gold

@losedgg5253 2 жыл бұрын

mate i came from your tendon recovery video! thank youu so much for the help! we gotta get you to a mil fast mate! Cheers!😎

@01k 2 жыл бұрын

Training outside is wonderful, and it comes with some major benefits, most obvious being that you are out into the sun and have a supply of fresh air, but also interestingly, just the act of seeing the color green can give you a boost in performance

@marsimusaonit4503 2 жыл бұрын

Scapula row in a planch is a great idea! I will try, thanks!

@TobyMottershead_ 2 жыл бұрын

Great tips, thank you. I practice archery so always looking for ways to improve shoulder strength & mobility - and prevent injury. I found Tom Merrik’s “stretching for swimmers” really good as a warm up for heavier activity.