Shoulder Mobility for Overhead Lifting
Every so often I work with a client/ athlete who has incredibly restricted shoulders. Whether due to injury, poor training habits, or postural issues, the restrictions and decreased range of motion can make for some grumpy shoulders.

Grumpy Shoulders
A common theme I’ve seen with these clients is that they don’t respond well to traditional mobility work. They need more than just basic range of motion drills and foam rolling. In these cases I often utilize a cage or power rack to help open up these client’s shoulders, lats, thoracic spine, hips and obliques.

Shoulder Mobility
Performing the drills in the SHOULDER MOBILITY FOR OVERHEAD LIFTING VIDEO will give you some additional leverage and assistance in opening up dense tissue.


Note: It’s important to take these mobility drills slowly and breathe diaphragmatically throughout the direction of the drills. 

What Not To Do:

It’s very easy to compensate when trying to open up your shoulders. Paying attention to your pelvis is vital to increasing range of motion in the shoulders, specifically flexion. If your goal is to improve shoulder flexion and the rest of your body is in a global extension pattern, you simply won’t get the outcome you are hoping for.

Neutral Pelvis

Make sure you perform these drills with a neutral pelvis and never shift away from that neutral position.

What to Do

Start by hanging from the bar with a neutral pelvis (see above), and take 10 to 15 diaphragmatic breaths.

Next, as you rotate in each direction, take another 10 to 15 breaths in each pattern to let your body slowly acclimate to the newfound range of motion.

Shoulder Mobility for Overhead Lifting  Shoulder Mobility for Overhead Lifting 2

After you perform these mobility drills, cement your new range of motion with exercises like overhead presses, Turkish Get Up’s and overhead walks.

Your Takeaway

Many of your clients will have either pain in their shoulders or limited mobility. Make sure you are using the right methods and mobility drills to conquer your clients issue(s) so they can perform overhead lifts safely and effectively.

As always, train hard and train smart!

Did you miss last week’s Mobility Monday Drill? Check out the front-foot-elevated split squat paired with a behind-the-neck overhead press, also known as the greatest mobility drill in Massachusetts! 🙂