Have you ever wondered why your friend seems to pack on muscle effortlessly and looks like a beast in the gym while you struggle with slumped shoulders and pain every time you touch a weight? This was the reality for years of the Hash brothers.
Josh Hash is a movement coach who co-founded Strength Side alongside his brother Trevor Hash. They spent years in fitness from personal training to corrective exercise, to hand balancing. Strength Side’s YouTube Channel has over 1 million subscribers where videos are posted about different movement patterns and exercises to improve your athleticism and life-changing habits.
Constantly battling injuries and stiffness despite efforts to mitigate the pain was what they had to deal with every day. However, some people manage to develop well-rounded physiques with no weak links, while others struggle due to underlying muscle imbalances. Trevor’s training results were always stifled because whenever he trained, he would end up getting injured or just feeling really stiff.
To help you avoid the pitfalls he experienced, here are three essential exercises to balance your shoulders, allowing you to make more gains and progress when you hit your workouts. Strengthening underused muscle groups like the rotator cuff and the lower part of your traps will not only support your overall strength gains but also directly improve your posture.
Table of Contents
3 Shoulder Balancing Exercises
- Face Pulls with Band:
- Setup: Attach a resistance band at face height.
- Execution: Grab the band with some space between your hands and pull your elbows back so that they are at shoulder height. Keep your elbows in place and lift your hands directly above your elbows. Lower your hands and repeat.
- Tips: Keep your back nice and wide, ribs down, and head over the ribs. Aim for more than 10 reps before progressing to a stronger band.
- Step-Through Side Plank:
- Setup: Begin on your hands and knees in a quadrupedal position.
- Execution: Lift one hand and step the opposite leg through, extending it straight in front of you into a side plank position. Drive the hips upward and press the shoulder away from the ear. Drive your chest up towards the sky to enhance the range.
- Tips: Hold for 20-30 seconds, exploring the new angle for your shoulder. Alternate sides for balanced development.
- Band Pull-Aparts:
- Setup: Take a light resistance band and hold it overhead with palms facing forward.
- Execution: Pull the band apart so that it moves behind your back, creating width in your back and getting the shoulder blades to move apart. Once the band is below shoulder blade height, pull your hands to the front and bring them together, focusing on shoulder blade movement around your rib cage. Reverse direction and repeat.
- Tips: Keep your shoulder blades wide and perform 10 reps confidently before moving to a stronger band.
Related: 5 Best Tips to Recover from Shoulder Pain
Integrating These Exercises into Your Routine
A good starting point is to incorporate one set of each exercise before your workout. If you find that one exercise needs more attention, feel free to add it to your off days.
To effectively integrate these shoulder-balancing exercises into your routine, consistency and proper timing are key. Here’s a detailed guide on how to incorporate these exercises to maximise their benefits and enhance your shoulder strength and stability.
Pre-Workout Routine
Start by incorporating one set of each exercise into your warm-up routine before your main workout. This prepares your shoulders for the upcoming activity and ensures they are activated and ready to support your movements.
- Face Pulls with Band: Perform 1-2 sets of 10-15 reps.
- This exercise is excellent for warming up the rotator cuff muscles and enhancing shoulder stability. By doing face pulls first, you activate the key muscles that support your shoulder joints.
- Step-Through Side Plank: Hold for 20-30 seconds on each side.
- Include this in your warm-up to activate the shoulder stabilisers and improve mobility. This dynamic plank variation engages both the shoulder and core muscles, providing a comprehensive warm-up.
- Band Pull-Aparts: Perform 1-2 sets of 10-15 reps.
- Band pull-aparts are great for activating the muscles of the upper back and shoulders. By incorporating this exercise into your warm-up, you ensure that your shoulder blades are moving correctly and are ready for the workout.
During Your Workout
In addition to your warm-up, consider adding these exercises into your main workout routine, especially on days focused on upper body strength or shoulder work.
- Superset with Compound Movements: Pair these exercises with your main lifts.
- For example, after each set of bench presses or overhead presses, perform a set of face pulls or band pull-aparts. This not only enhances shoulder stability but also ensures balanced muscle development.
- Mid-Workout Mobility Boost: Use the step-through side plank as an active rest.
- During your workout, use this exercise between sets of heavy lifting to keep your shoulders mobile and prevent stiffness. It also provides a break while still engaging your shoulder muscles.
15 Best Shoulder Exercises for Muscle Growth (and How to Use Them)
Post-Workout Routine
After your main workout, spend a few minutes focusing on these exercises to cool down and stretch your shoulder muscles.
- Cool Down with Band Pull-Aparts: Perform 1 set of 10-15 reps.
- This helps to stretch and cool down the muscles you’ve worked, promoting flexibility and reducing muscle tightness.
- Recovery Focus: On rest days or as part of your evening routine.
- Dedicate some time to performing these exercises on your off days. This can help in muscle recovery and prevent the buildup of tension in your shoulders.
Frequency and Progression
- Frequency: Aim to incorporate these exercises at least 3-4 times a week for optimal results. This frequency ensures that your shoulders are consistently being worked on, leading to better strength and stability over time.
- Progression: Gradually increase the resistance of the bands or the duration of holds as you become stronger. For example, once you can comfortably perform 15 reps of face pulls with a light band, move to a medium resistance band.
Monitoring and Adjustments
Pay attention to how your shoulders feel during and after these exercises. If you experience any pain or discomfort, it may be necessary to adjust the intensity or consult with a professional. Regularly assess your progress and adjust the exercises as needed to continue challenging your shoulder muscles.
Balancing your shoulders is crucial for overall strength and injury prevention. By focusing on these exercises, you can build a strong foundation that supports better posture and enhances your performance in the gym. Remember, consistent effort and attention to these often-overlooked muscle groups can make a significant difference in your training outcomes.
Your shoulders will thank you for the extra attention and care, leading to more gains and fewer injuries in your fitness journey which starts today!
Read Also: 5 Shoulder Exercises You Should Be Doing
This content is originated from https://www.boxrox.com your Online Magazine for Competitive Fitness.