00:00are the half-kneeling landmine press, all right? That should be smooth and clean,
00:12no clicking of the shoulder, and you should feel strong and stable there,
00:19number one. Number two is the bottoms-up kettlebell press. This could be done kneeling,
00:25it can be done standing, right? You want to stay in the plane of the scapula, so that's at a
00:3345-degree
00:34angle to keep the stress off of the supraspinatus tendon. That has to be very smooth and stable,
00:45right? You don't want that kettlebell shaking like that. If that's happening, the kettlebell is too
00:50heavy, and you want to lighten that. Remember, it's about lightweights in the beginning,
00:54and control of that weight with very strict form. The next is the Z press, all right? So you're
01:06going to sit with your legs out in a V, and shoulder press from here. That allows no movement of
01:14the
01:14upper body, no leaning back, no using your legs, no momentum, and that's all on the shoulders.
01:21If you want, you can do one arm and have the other one stabilizing. You can go on and off
01:30in a rhythm like that, or just a normal double hand overhead press. And finally,
01:39is the full can exercise, all right? You can use a dumbbell or the cable. Now, the cable adds a
01:49little
01:49bit more resistance to that rotator cuff, but remember, it's thumb in the up position
01:56on that 45 degree angle coming up, and then a slow lower. That slow lower will put a lot of
02:05stress
02:05on the rotator cuff tendon, making sure that it's properly rehabbed before entering into that overhead
02:14press. So follow those four prerequisites before lifting heavy overhead. So mistake number four
02:22is that people don't properly warm up the rotator cuffs before hitting that overhead press. And this
02:29is a guaranteed disaster for your shoulders. So here's what I want you to do. You're going to perform
02:34band pull-aparts. Grab a band and just pull your shoulder blades together, pulling apart the band. You
02:44want to do that for high reps, right? So 12, 15, even 20 repetitions, right? Next is the band pull
02:52-apart up
02:52and overs, coming all the way back and forward, keeping tension on the band at the whole time.
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