Scapular Strength Series
Foundational Shoulder Training
Update: December, 2023 - I have added one exercise to this program: Banded Straight Arm Lat Pulldowns.
In the past seven years I have injured my subscapulares on five separate occasions. The culprit? The Kettlebell Bent Press:
56kg Bent Press at Mike Sousa’s Brick House Strength and Conditioning - November 26, 2021 - Modesto, CA.
Injuring myself once again during a 40kg Bent Press - October 9, 2023 - San Diego, CA.
Generally, a locked up shoulder girdle, tight pecs, sleepy lats, and weak humeral external rotators have been the cause of these minor but painful strains. Although I have great love for this old strongman lift, I refrain from employing it after so many unnecessary tweaks.
When this injury occurs, I am generally much weaker in horizontal and vertical pressing. This makes sense as the subscapulares’ main function is to rotate the humerus medially (internal rotation) and adduct it (bring it toward the midline). I feel a sharp pinching sensation in my armpit that radiates toward the triceps. The shoulder feels unstable and I lack the starting power I normally generate.
If I loosen the rotator cuff musculature with my Theracane and lacrosse ball prior to training, I find that my shoulders gain more range of motion. But when I load my pressing movement above a certain percentage, the muscles spasm and tighten back up. This also manifests upstream, causing painful trapezius and levator scapulae pain.
Although soft tissue work generally helps, I find that I need an extended warmup that focuses on opening and priming my shoulder girdle horizontally and vertically. To explain it in more detail, I want to activate my rhomboids, rear deltoids, teres minor/major, lats, and serratus anterior.
Once these muscles are activated, I feel like my shoulder blades can slide freely in all ranges of motion that I’ll use during my training session. This helps me feel a stable base of support in my lats that diminishes pain during the training session. I’ve also found that when I perform this warmup two to three times per week, I gain permanent mobility that allows my nervous system to turn off the spasmed muscles.
Scapular Strength Series
Band Pull Apart
During your warmup, perform 3 sets of 15 repetitions.
Focus:
Shoulders start in the down and back position
Pull shoulder blades together
Return to starting position with an active negative
Scapular Depressions
During your warmup, perform 3 sets of 15 repetitions.
Focus:
Keep shoulder girdle active throughout the movement (do not hang on ligaments)
Bring shoulders down and back at top of movement
Return to starting position with an active negative
Scapular Pushups
During your warmup, perform 3 sets of 15 repetitions.
Focus:
Flex triceps to maintain extended elbows
Shoulders start in protracted position
Allow shoulder blades to slide together with an active negative
Return to starting position by pushing shoulder blades open to top
Banded Straight Arm Lat Pulldowns
During your warmup, perform 3 sets of 15 repetitions.
Focus:
Flex triceps to maintain extended elbows
Shoulders start in flexed position
Pull fists in an arcing motion to the hips.
Ensure lats bring scapulae to a retracted and depressed position.
Return to starting position while allowing lats to stretch in an opposite “active negative” motion.
Pain Free Training
I have tested this shoulder warmup for the past three months and am happy to report pain free training. I complete the three rounds of fifteen repetitions as a circuit and finish the warmup in under ten minutes. This is done on ALL upper body training days.
I should note that I also hang from a bar for at least 60” prior to training to stretch my lats and mobilize my thoracic spine. I will also add certain dowel rod warmups like pec mobilizations and dislocates depending on how tight my shoulders are from other training sessions or day-to-day activities.
If you’re interested in my favorite Dowel Rod Shoulder Mobility Routine, check this out:
Strong Shoulders Require A Strong Foundation
In my 23 years of strength training, I have learned that the shoulders can be a vulnerable joint if the foundation lacks strength. Because the shoulder girdle has so many supportive muscles and ligaments, it’s prudent to devote ample time to training its many actions.
The Scapular Strength Warm Up as detailed in this article is a starting place. I encourage others to add and subtract as necessary for their individuals needs. For me, the combination of hanging, scapular strength, and dowel rod warmup shave served me immensely in maintaining healthy shoulders for barbell, kettlebell, and bodyweight presses.
Update: I have successfully used this prehab/rehab protocol for several years. I program all of my in-person and online clients to perform the Scapular Strength Series. My goal is that you try it and it also works for you. It takes ~ 5:00 total.
I typically warm up with the Dowel Rod Routine, then go straight into the Scapular Strength Series. Total time is ~ 10:00. Depending on the training session for the day, I might also add Prying Goblet Squats and Kettlebell Arm Bars.
John Parker
Updated December, 2023