SIMPLE SHOULDER SAVERS (MINIMAL EQUIPMENT EDITION)
A lot can go wrong with the shoulders. Anyone who’s trained seriously for a while will at some point have a shoulder (or two) that isn’t happy with them. Sometimes it’s a niggle — something that doesn’t feel great but won’t derail your workouts. Sometimes it’s more than a niggle — and you might push through a heavy bench anyway. Niggles happen in varying degrees. Here are a few quick, practical measures you can start today to keep your shoulders from giving you trouble.
1. You can never do enough rows
A simple look at your program often reveals the issue. Many people who come to me with cranky shoulders have too much pressing and not enough pulling. People tend to train the muscles they see in the mirror, which can fuel a bias toward pressing. It doesn’t hurt to add more rowing variations. A starting point is a 1:1 pull-to-push ratio, but a 2:1 or even 3:1 pull:push ratio is often better. We need an unbalanced approach to achieve balance: more rowing variations.
Heavy options include: seal rows, bent-over rows, dumbbell rows, seated rows, chest-supported rows.
Medium options include: TRX rows, face pulls.
Note: The listed categories aren’t hard limits; you can adjust loads based on your goals.
2. Reaching = money for shoulder health
I wrote about this in detail a few weeks ago in a piece I titled poorly, but the idea is simple: incorporating reaching movements supports shoulder mechanics and helps keep the shoulder girdle healthy. In short: add reaching variations to help with posture and scapular control.
3. Do this before your upper-body lifts
Inspired by Sivan Fagan, this movement prep sequence is excellent for priming the shoulders for big lifts or simply giving them a solid pump. It’s a practical way to prepare for heavier work and protect the shoulders.
4. The arm bar
This under-rated move is a powerful warm-up for those with a history of shoulder issues. It targets grip and rotator cuff activation, promotes humeral head centering in the glenoid, aids scapular motion around the ribcage, and improves thoracic mobility.
5. Following a ketogenic diet
That approach isn’t necessary for shoulder health and performance. You don’t need to rely on diet gimmicks to protect or strengthen your shoulders.
6. Bottoms-up carry variations
Bottoms-up carries are a superb way to train the shoulders with minimal load while developing functional strength. They’re challenging and rewarding in equal measure.
These moves can help keep shoulders healthy and strong with consistent practice.
