The shoulder has the potential to be either the most vulnerable joint in your body OR crazy strong through a vast range of motion. Failure to have variability in your shoulder work can result in overuse injuries, especially if you go down the route of specializing in a specific strength method or sport. A little bit of boring rehab/prehab work can help.
Standard strength programs generally concentrate on the positions that can be loaded the most, which make sense when you want to lift maximum loads. The problem with this is that the little guys can become very unhappy, and those little stabilizing muscles are the ones that make the biggest noise when you're injured.
People don't have time to run through a million different warm-up drills and corrective exercises. But throwing in a few rotational shoulder exercises will prevent a lot of bad things from happening.
Banded shoulder dislocates with an added "wrap around" are a great way to get the feel of your lats for deadlifts, pull-ups and Olympic lifts. They're also a good general warm-up for your shoulders. The reverse variation is a great way to get some pec work in, especially if you don't have any access to a cable machine.
Here's how to do it:
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