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Shoulder warms ups often done in the gym usually consist of banded rotations to strengthen the rotator cuff and mindless arm swings/rotations with a PVC pipe. These totally have merit, especially banded rotations, but only using the one tool to train the entirety of your shoulder simply doesn’t cover all bases. What makes a proper dynamic shoulder warm up (or any join for that matter) is explore the full outer ranges of motion and drills geared towards expanding/reinforcing active range of motion. Banded rotations that are typically done simply contract tissue within your current range of motion, which again isn’t inherently bad because that will strengthen your current range, but there is simply so much more to our shoulder than what you usually see. For our dynamic shoulder warm up we started with exploring full active range of motion through a variation of shoulder CARs, controlled articular rotations. This variation is usually called a “swimmer shoulder CARs” for obvious reasons, but the prone base position allows for restricted movement at the cervical, thoracic and lumbar spine. During standard shoulder CARs, we often see the spine contorting as a form of compensation. The swimmer variation is also more time efficient since you can do both arms at once. We then moved into expanding active range of motion for external rotation of the shoulder. We did PAILs/RAILs on a TRX strap, progressive/regressive angular isometric loading. This can be done in a few different set ups but this one can be altered to training multiple positions of external rotation to prime the rotator cuff. As with all PAILs/RAILs, we have a three part process: passive stretch for 2 minutes, 1 minute contracting the stretched tissue (the pec/front delt in this case) then 30 seconds of contracting the shortened tissue (the rear delt/backside shoulder capsule in this case). We then did axial shoulder CARs (CARs on one axis versus global CARs where we explore the full outer range of motion to reinforce or “save the work”, basically using our new range so we don’t lose it. We finished by doing eccentric loading for internal rotation. We decided to do this in a sleeper stretch position, the same base position we can do PAILs/RAILs in as well. This set up basically promotes the cable to pull ourselves from external rotation, to internal rotation, so we can train the back of our shoulder to-length. We did this set for almost 3 minutes with continuous tension with the goal being to target the deepest connective tissue in the shoulder capsule. Again, most shoulder warm ups are simply banded rotations usually geared towards strengthening the rotator cuff and/or labrum. There is merit to this but we must remember that our shoulder can do so much more than rotate at one or two predetermined positions. What we did for this workout was explored the full outer range of motion as our “warm up”, then moved into two drills that targeted the fundamental function of the shoulder that was geared towards increasing active range of motion. CARs to finish would be good practice to save the work. It should be noted that this approach is more than mobility training, it is strength training too. Being stronger at end ranges of motion is good for a hedge against injury, but also will have strength carry over to other traditional done weight training exercises. In addition to that, the ability to contract tissue hard in PAILs/RAILs, as well as resist a heavy load during eccentric loading will inevitably improve your strength on all other exercises that you need your shoulder for. TIMESTAMPS ⬇️ Shoulder CARs, Range of motion Exploration: 0:00-6:00 Shoulder External Rotation PAILs/RAILs: 6:00-13:30 Shoulder Internal Rotation Eccentric Loading: 13:30-End