Top 3 Exercises to Rebuild Your Shoulders

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What’s the difference between improving your strength and improving your mobility?

There is no difference

Increasing your joint mobility is going to put you on the path of a human that is thriving, not just surviving! Before we get into the how’s, lets first start with addressing the why’s. Why everyone’s shoulders are tight, restricted and in pain, and largely in part why standard stretching doesn’t work.

There are two main factors that affect our mobility:

1. Previous experience – if you are constantly holding your muscles in a certain position, your body is going to reset itself to regularly maintain that position. Adaptation at its finest – works for and against us!

2. Your muscles ability to function at a particular range – if your body doesn’t trust you with a range, it will not allow you access to that range in real time. (Real time meaning not needing 45 minutes of foam rolling and activation drills in order to obtain your desired position.)

We are going to keep our focus on the second factor above. At this point you are probably asking yourself:

“How do I get my body to trust said range of motion?”

The answer is quite simple; the same way we get stronger! In order to do so, you must produce REAL contractions in these ranges. Lengthening a muscle and holding that position for a prolonged period of time just isn’t enough. The strength-training zone occurs at a minimum of 70-80% of your maximal voluntary contraction. Your brain isn’t able to understand the difference between mobility work vs strength training work, it’s all just varying forms of movement. Movement, whether strength or mobility, is largely a brain game. In order to improve this movement, you need a stimulus of varying loads in the strength training zone.

1. Strength Swings – This is for shoulder flexion.


2. German squats – This is for shoulder extension, Improving shoulder extension can indirectly improving our shoulder flexion.

3. Lat-Tri – This is for your thoracic spine (upper back). Our t-spine may be the most important area of our spine due to the fact  that our shoulder blades, cervical spine, ribs and lumbar spine all attach to it. This make limitations in this area problematic for all these other attachment points.

 “Failing to plan is planning to fail.”

If you don’t know the best sets, reps, rest periods and order in which to perform these exercises, then what good is knowing them? 


A1. Strength Swings: 5 reps/side 

A2. German Squats : 10 reps + 10 second hold

A3. Lat-tri: 10 reps + 10 second hold

-3 sets

These exercises by design will be bulletproofing your joints so that weight can be handled safely. You’ll improve the function of your nervous system resulting in joint health, longevity and a reduction of pain and injury.

Remember these exercises are just the beginning of what can be used to start training and moving differently. Be sure to subscribe to our email list below, to get exclusive training tips no one else is covering!