We all know that weightlifters need mobility to survive in this sport. Shoulder mobility is a big aspect of the sport to hold the bar in a strong and stable position. Some weightlifters say that you should do the lifts to work on your mobility, while it may work for some I don’t believe this is the best or safest approach.
Tensegrity
Before we jump into the movements, I want to discuss the concept of tensegrity. Tom Myers does a great job explaining the importance of understand the basic concepts of tensegrity when related to the human body. Watch this quick two minute video to get a better visual concept of tensgrity.
Put simply tensegrity, when related to the human body, states that the bones float thanks to the soft tissue quality. So if once muscle is tight, then that will guide how your body is aligned.
For example, say your chest is tight, then it’ll pull your shoulders forward and potentially cause neck pain. While you may want to address the acute neck pain, the chronic issue can be addressed through the pecs. Because in this situation the pecs is pulling you out of alignment.
This is an overly simplified explanation but will help you understand why it’s important to address the soft tissue quality and look at the body as a whole instead of piece by piece.
With that said here are few shoulder mobility drills that we like to do, aside from the basics that most people already know of. Keep in mind that every weightlifters needs are going to vary. So, some of these maybe beneficial, some may not, there isn’t a one size fits all approach for any athlete. If you’re dealing with shoulder mobility issues, give a few of these a shot and hopefully they’ll be useful for you or your weightlifters.
Shoulder Mobility Drills
Shoulder Flexion
I’m a big fan of this drill. It really prepares me and many of our lifters for an overhead movement. The key is to make sure you hit that sweet spot and lock it down tight. Those that just go through the motions, probably will not get the most out of this simple shoulder mobility exercise.
How to:
Simply place the bar on the trap, dig around, and find the “sweet spot”. Once you’ve found the sweet spot, slowly raise your arm up and down, each time progressively going higher and higher. I typically like to use my opposite hand to hold the bar in place as I raise the active arm.
To advance this, you can either place the bar directly on the trap, so it’s not resting on the rack. I’d suggest starting with the bar first and then, if you feel comfortable, adding on some weight.
To “advance” this movement even more, you can tape a ball on the bar and micmic the same steps. REALLY intensifies the stretch!
Internal Rotation
I like the internal rotation stretch with the stick, mainly because it’s easy to do after a few “shoulder dislocations” and other shoulder mobility drills with the dowel = time efficiency at it’s best 😛
How to:
Simply place the dowel behind your back, the shoulder you want to stretch will go under, use the opposite hand to pull up, and boom easy stretch. Just make sure that you slowly move into the stretch and keep the intensity on the lower end…basically don’t be a jackass and wrench the shit out of your shoulder.
To increase the effectiveness of the stretch, I would suggest using a compression band. It seems so simple but the compression band really increases the effectiveness of a stretch, at least anecdotally.
Combo Traction + Compression
If I’m pressed for time, this is my go to stretch- the combo traction internal rotation and shoulder flexion. It really helps open up the shoulder capsule and for some helps free up the scapula.
Internal Rotation, How To:
Securely place the band behind, put band on the shoulder, place elbow underneath the band, step diagonally toward the band that the arm is resting on (so bands on the left, step to the left, bands on the right, step to the right).
Once you’re set move around and figure out what areas feel the best. I typically move side to side and front to back…move through the shoulders and the hips, everyone is different so play around with the movement.
Shoulder Flexion, How To:
Have the band set up the exact same way as above and progressively reach up higher and higher with a straight arm. Simple and effective.
Wrap Up
I’d give these a shot on your regeneration days or on light technique days to see how it effects your overhead mobility for the lifts. As with anything make sure that you start light and progress slowly before you attempt any of the more “advanced” movements.
And please do NOT attempt these if you have any medical conditions or contraindications. Make sure to talk to your weightlifting coach, trainer, physio, and/or doctor before implementing these movements.
Hope this helps,
Stay strong and build that mobility 🙂
