The other day I reviewed a product called The Rotator. It is an excellent tool to help prevent injury in the shoulders as well as to aid in the recovery of shoulder injuries. As we all know the shoulder strength and flexibility is vital in combat sports like MMA, jiu-jitsu and boxing. So how can we develop stronger shoulder’s. I am going to give you a couple of exercise that will give you some strong shoulders. Instead of just giving you some of the normal exercise that will just isolate the shoulder muscle I am going to give you a set of exercises that will not only work your shoulders but your quads and hamstrings. As usual I will add a visual so you can see what the exercises look like, I know I work best with a visual as well as description. With all these exercise start with just the bar as it can be taxing on the shoulder. As you get stronger add more weight.
The first exercise I want to discuss is the overhead press with a squat. Start with the bar on your across you back as if you are going to squat, with your hands in a snatch grip. As you lower yourself in the squat position you want to press the bar at the same time over your head. At first it may be “hard” to do both movements at once but I know you will get it. I like to stand with my feet a little wider in the squat more like a powerlifter to really get at those hamstrings.
The next exercise is the overhead squat. In the same position as the overhead squat with a press and starting with the snatch grip, press the bar overhead and hold it there for the entire set. You will now drop down and squat while holding the bar overhead.
The last exercise is and overhead press with a lunge. You can do these stationary and alternate legs or you can find a stretch of the gym where you can walk and get at least eight reps in. You will begin by pressing the bar overhead with the snatch grip. You will then proceed to lunge forward alternating legs.
We can use these exercise for building strength and a conditioning protocol as well. For strength gains do the following:
Overhead Press and Squat
4 sets 6-8 reps
Overhead Squat
4 sets 6-8 reps
Overhead Lunge
4 sets 6-8 reps
For Conditioning: (Using light weight)
Complete a set of Overhead Presses and Squats for 8 reps followed by Overhead Squats for 8 reps followed by Overhead Lunges for reps. Do not rest in between
