The 3 Best Shoulder Exercises (Do These Everyday!)

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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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Опубликовано:

17 авг 2022

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Комментарии : 507

@Yupppi Год назад

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

@ericcomstock2249 Год назад

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 Год назад

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

@SquatUniversity Год назад

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

@jackdetweiler3442 Год назад

@@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 Год назад

@@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!

@rebnae 9 месяцев назад

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 месяцев назад

I did the same complete game changer

@gonkula Год назад

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 Год назад

Thx

@ngocnguyenxuan7295 Год назад

thanks a lot

@leetaiming64 Год назад

My hero!

@tonythenonja Год назад

15-20 reps each

@Marunius Год назад

@@tonythenonja One set?

@yourimenlibar5879 Год назад

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 Год назад

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

@janicethrasher4003 Год назад

@@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 Год назад

@@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 Год назад

Haha nice

@heavenlymonkey Год назад

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

@PhantomMaxx_ Год назад

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 3 месяца назад

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 Месяц назад

@@sethdaboss245 Tested? Thoughts?

@akpowerlifting Год назад

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 Год назад

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

@AngeloSama Год назад

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

@debunkthelies Год назад

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

@ShapeDoppelganger Год назад

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

@3jkj Год назад

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?

@taranjitchaudhry570 10 месяцев назад

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 Год назад

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

@andyward8430 3 месяца назад

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!

@rickyeska1 Год назад

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

@duress8801 6 месяцев назад

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❤❤

@VuPham-vp9od 10 месяцев назад

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

@danielkramer8586 Месяц назад

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

@dans9228 Год назад

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

@danielabdelmalak3211 Год назад

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 Год назад

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 Год назад

@@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 Год назад

@@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 Год назад

@@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 Год назад

@@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.

@rastajohnni1242 Год назад

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

@nischitranganath5960 Месяц назад

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

@poohead879 7 месяцев назад

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

@MeeJunksEavy Год назад

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

@cryptogymbro Год назад

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.

@32forestgump Год назад

This is great doc thanks for the awesome warm up🙏

@spartanladkenny7870 Год назад

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 Год назад

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

@joshjesse1195 Год назад

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

@cadedelgado3502 Год назад

Same here I want to know too!

@kishalan9795 Год назад

@@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 Год назад

@@kishalan9795 I’ll try this

@mikewalkow1860 Год назад

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

@rajeshchatterjee8446 Год назад

Sir, You are simply Awesome.

@alan77x Год назад

Great great video man! Really appreciate it, super helpful

@Cristina-dv5ij Год назад

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

@SquatUniversity Год назад

You're welcome

@stevenhagting4349 Год назад

Very insightful and helpful. Thanks guys!

@TheOdetus Год назад

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.

@Tiempo14u 6 месяцев назад

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!

@siroputa2266 Год назад

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

@jamesrosales89 Год назад

thankyou so much for all of these ! helps so much

@1987ddfitenss Год назад

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

@maickjan6547 Год назад

Thank you sir. I am learning a lot.

@Brandon-bl8ko Год назад

wow really feeling these. def using these before pressing sessions

@linwoodpowers656 Год назад

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.

@TheBigadam1980 6 месяцев назад

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

@fruitdude1237 Год назад

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 Год назад

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?

@iseabeck9488 Год назад

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.

@sellochego6199 14 дней назад

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

@blissbrad8665 Месяц назад

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.

@stringbreaker87 Год назад

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

@jasminecowan242 11 месяцев назад

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

@Halahamante Год назад

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

@sethgilbertson2474 Год назад

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

@IronD37 4 месяца назад

This is absolutely Banger💯

@omarbudeiri1720 11 месяцев назад

Awesome and way to go.

@satchycollins3985 Год назад

Thanks for the info 👍

@billyblue4255 Год назад

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

@istuffersson9221 Год назад

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

@MucaroBoricua Год назад

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

@mateuszkaramazovv7118 Год назад

Youre the GREATEST!

@user-ow9jy8ss8u Год назад

very helpfulll!

@grabman1927 Месяц назад

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

@bascogolfer5210 Год назад

Thank you very much 🙏🙏🙏

@sullimanyildiz5447 Год назад

Thank you very match from France

@Browni2728 2 месяца назад

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

@danieltilahun9400 Год назад

thank you bless you

@walterhasegawajr 7 дней назад

Instant relief❤❤❤ thank u

@tapioperala3010 10 месяцев назад

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

@wpowolfpackinternational8346 Год назад

Added to warmup💪

@sambsialia Год назад

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.

@yaboihuck6145 Год назад

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

@yaboihuck6145 Год назад

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 месяцев назад

IMO the best man in sport fitness.

@christopher9503 2 месяца назад

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?

@danhope77 Год назад

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

@Masterofnon3 Год назад

Genius, Thank you!

@SquatUniversity Год назад

You're welcome

@worldclassish Год назад

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

@watchyamouth5053 Год назад

I need this

@carolclaxton9813 Год назад

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

@devin516 10 месяцев назад

How did you go? Any better?

@sheausmc Год назад

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.

@manuelalejandrodiaz1588 Год назад

great video

@robbydimmitt4462 Год назад

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

@lawrencehawkins7198 5 месяцев назад

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

@dannytrejo3455 Год назад

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

@SeriouslySwole 8 месяцев назад

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

@jvjoon4333 10 месяцев назад

I healed my shoulder doing these

@Peter-ix2oz Год назад

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?

@michaelmullins1290 Год назад

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

@ChasingChevy Год назад

Is this similar to doing Y's, T's, W's and A's? Because those are a staple of my warm up on pressing days.

@oraclegps Год назад

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

@TonyTony-dn2ir Год назад

Thank you for your great post. I'd personally love if all the physical therapy videos on RU-vid 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.

@ready4itall89 Год назад

Bro you have saved my shoulder and elbow

@SquatUniversity Год назад

Glad to help!

@JxC250 3 месяца назад

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

@marce4241 17 дней назад

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.

@GB0066 4 месяца назад

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

@mhh8072 Год назад

fahhh love this channel bro

@coconowitzki6629 Год назад

If I do this with enough weight will my rhomboids, mid and low traps, rotator cuff muscles and rear delts grow in size or do I need a bigger range of motion for hypertrophy?

@edgardomarrero8694 Год назад

I was waiting to see him getting up.

@Michael-Archonaeus 11 месяцев назад

I did this today, instantly better bench!

@cashharvey9661 Год назад

Would these three exercises help with AC joint pain?

@blakewatson9695 8 месяцев назад

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.

@818ayush Год назад

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

@mooricioo 8 месяцев назад

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

@jimmcdunnah8533 Год назад

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 Год назад

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

@harleymbaldwin Год назад

OK, so I have a question : when I do the externally rotated version (by my side, less so when doing the T exercise) I feel a sharp pain at the FRONT of the shoulder (possibly biceps tendon?) on my LEFT side. Any suggestions for rehab / resolution of this issue? Thanks!

@joelbullion8805 Год назад

Hey mate seen your question i had this try laying flat on the floor with your hand behind your back get a hard round ball or what they call a trigger point ball an roll out the front of your shoulder make sure you really get in there for awhile iv you try get the bicep tendons as well then do some light stretching smashwerx on tube has some great stuff

@rizzwan-42069 Год назад

Try doing it pain free and work your way up

@dhilipsrihari3098 Год назад

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

@s9mp9e 5 месяцев назад

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.