re: Advice: Weightlifter’s Shoulder

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Last week I started having tenderness and pain at the top of my right shoulder

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Pretty similar to what I'm feeling in my left shoulder. I'm just doing dumbbell exercises, and trying to work shoulders in more, but I feel that is a natural weak point for many people. Everyone back in my gym days focused on chest, back, and squats. Then they would do supersets for arms and not do real shoulder work. I was in the same mindset.

What I am trying to avoid now is overhead press. I'm using lighter weights, like 12-15 lb dumbbells, and doing lateral raises, front raises, upright rows, etc. Maybe once a week one of my workouts will have overhead press in it, and I stick to something I can do 10-12 reps with, like 25-30 lbs. Taking the movement slowly and controlling the weights back down has helped a ton. I also have a nice set of resistance bands from when I was doing PT for my back. You can still get that range of motion that shoulder workouts give you, but with way less weight/stress on the joints. Slow and controlled.

Stretching is key. Warm ups are key. I'm at the age now where I need a good 5-10 minutes of stretching and warming up before lifting, and it makes a ton of difference in recovery and soreness.

gonna give yall a couple things to do that will work if you have not torn something major

try this as a warm up and try these as described for a month every day as a rehab and see if it doesnt get better.

1) dead hangs- accumulate 3 min per day everyday. research doctor kirsch shoulder protocol.
2) banded or broomstick dislocates through full motion- 25 in warmup, 100 a day

3) banded face pulls- 25 in a warm up- 100 in a day.
4) YWT iso hold on bench or on the ground- 3-5 min accumulation over time
5) Overhead banded Y to T. -25 reps

report back in a month



during lifting couple tips to get and keep shoulders health

1) Push- do double the volume of free scap moving pushes vs fixed. I.e. do twice as many pushups as bench. Make sure you are pushing all the way up plus pushing the shoulder blades out at the top and retracting them at bottom.

2) push- do bench press on a bosu ball on the bench. allows the scaps to move some. Also anytime you can do neutral grip do so, plenty of bars out there like that now.

3) push- use the bamboo earthquake bar for a while to rehab. Get a rhinoflex bar from bandbell(makers of the earthquake bar) to do all your heavy benching going forward.

4) push- on bench, put a small squat pad on the bar to avoid the shoulder killing bottom 2 inches of the lift if you have problems with shoulders already.

5) pull- 2x horizontal pulling to vertical pulling and make sure you are working the scaps all the way through the range of motion.

6) pull- 2x pulling volume vs pushing volume


hope this helps you guys. if not let me know as i have couple other secrets that are more advanced that can help.

ftr the hangs are the #1 item for shoulder health.

google this

dr kirsch shoulder hanging protocol

and read.


glad things are feeling better. and yes most of these are just PT exercises to fix specific problems.

1) dead hangs- provides more room beneath the acromion. Over time, this pressure can reshape your acromion, which can open up space in your shoulder joint and reduce subacromial impingement. also stabilizes the shoulder over time. Also strengthens the lats which are one of the primaries in internal rotation strength and primary decel muscle.

2) the dislocates release tight pecs which tend to cause us to be internally rotated too much. Also helps strengthen the RC.

3-5) all help build the upper back which helps to fix those that are internally rotated too much.