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Awesome 3 Minute Shoulder Warm-up

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Learning how to warm-up is important.

Unfortunately, many lifters and athletes don’t realize this until they get older and the aches and pains start setting in. Or they tweak something during a workout that becomes problematic for a long time, eventually leading to a “hey I need to take some time off and figure out how I wrecked myself” type of injury.

But this doesn’t need to happen.  If you make the warm-up mandatory and never skip it, then you will be setting up the best possible scenario for being able to train hard without getting injured.

Over the years I’ve put out a ton of rehab videos, innovative exercises, and programs teaching people that warming up should have the same priority as the actual workout.  Or that warm-up exercises are excellent for helping to speed recovery between training sessions.

As Steve Maxwell says, “Movement is lubrication.”  Never stop moving!  I don’t care how bad the DOMS is.  Remaining sedentary will just make it worse.

Fast & Simple 3 Minute Shoulder Warm-up

In the following video, I show you a really cool shoulder warm-up sequence.  This would just be one part of a more comprehensive warm-up strategy that would also include some soft-tissue work on the pecs and upper back, some shoulder, chest and thoracic stretches, and finally some light worksets of the first primary exercise in the workout.

I used a Mini-Monster band from Rogue Fitness in this video.  It is crazy cheap and you can throw it in your bag and take it with you anywhere.  I actually bought an entire set because they’re so versatile.

3 Minute Shoulder Warm-up

Face Pulls with External Rotation, 10 reps
Internal Rotations, 10 reps each side
Retractions, 10 reps
Retractions with Extension, 10 reps
T’s, 10 reps
Scapular Press, 10 reps
Posture Correction, 10 reps
Face Pulls, 10 reps
Posterior Flyes, 10 reps

If you’re still not ready to go after the warm-up, run through it again. There really are no set rules for the volume. The main thing is how you feel. Everything is driven by your current state of readiness. If you’re ready to go after one round, then kill it.

Try this out and let me know what you think.


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  • Jonathan Munoz

    Awesome warmup…I need to begin doing these immediately.

  • Gregoryj

    Awesome Dude , i bought Extreme, power and Hardcore via the Rogue link, cant wait for sport speed dvd, been thinking alot about like, life speed/footwork for streetfights( not that i endorse), evasion and just to be awesome like a superhero(end goal). Diesel always Cool.

  • Vince McConnell

    Efficiency is paramount in warmup. You nail it here Smitty.

  • http://starfactoryfitness.com/ Conor

    Cool vid Smitty and great advice as usual.

  • Uncle Mike

    You are the mad scientist of bands Smitty! Love it!