Boulder Shoulder Routine

Hi, and welcome back to fitforpeople.org today I’m going to talk about one of my favorite body parts to work out. Shoulders, the workout routine I’m going to show you today is a power lifting routine but i can be modified to fit any of your needs.

The workout is going to consist of 5 sets or 5 reps for maximum weight

The Warm up: I always like to start with a static stretch, the do a high rep calisthenic exercise to get me going. for shoulders I do arm hollers

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The Exercise: the firt exercise you will do is Power clean:

Phase 1: Starting Position

  1. Stand with your feet slightly wider than shoulder width apart and toes pointing out slightly.
  2. Squat down and grasp bar with a closed, pronated grip. Your hands should be slightly wider than shoulder width apart outside knees with elbows fully extended.
  3. Place the bar about 1 inch in front of your shins and over the balls of your feet.
  4. Your back should be flat or slightly arched, your chest held up and out and your shoulder blades should be retracted.
  5. Keep your head in a neutral position (in line with vertebral column and not tilted or rotated) with your eyes focused straight ahead. Inhale during this phase.

Phase 2: First Pull Phase

  1. Lift the bar from the floor by forcefully extending the hips and the knees as you exhale. Tip: The upper torso should maintain the same angle. Do not bend at the waist yet and do not let the hips rise before the shoulders (this would have the effect of pushing the glutes in the air and stretching the hamstrings.
  2. Keep elbows fully extended with the head in a neutral position and the shoulders over the bar.
  3. As the bar raises keep it as close to the shins as possible.

Phase 3: Transition or Scoop Phase

  1. As the bar passes the knees, thrust your hips forward and slightly bend the knees to avoid locking them. Tip: At this point your thighs should be against the bar.
  2. Keep the back flat or slightly arched, elbows fully extended and your head neutral. Tip: You will hold your breath until the next phase.

Phase 4: Second Pull Phase

  1. Inhale and then forcefully and quickly extend your hips and knees and stand on your toes.
  2. Keep the bar as close to your body as possible. Tip: Your back should be flat with the elbows pointed out to the sides and your head in a neutral position. Also, keep your shoulders over the bar and arms straight as long as possible.
  3. When your lower body joints are fully extended, shrug the shoulders upward rapidly without letting the elbows flex yet. Exhale during this portion of the movement.
  4. As the shoulders reach their highest elevation flex your elbows to begin pulling your body under the bar.
  5. Continue to pull the arms as high and as long as possible. Tip: Due to the explosive nature of this phase, your torso will be erect or with an arched back, your head will be tilted back slightly and your feet may lose contact with the floor.

Phase 5: Catch Phase

  1. After the lower body has fully extended and the bar reaches near maximal height, pull your body under the bar and rotate the arms around and under the bar.
  2. Simultaneously, flex the hips and knees into a quarter squat position.
  3. Once the arms are under the bar, inhale and then lift your elbows to position the upper arms parallel to the floor. Rack the bar across the front of your collar bones and front shoulder muscles.
  4. Catch the bar with an erect and tight torso, a neutral head position and flat feet. Exhale during this movement.
  5. Stand up by extending the hips and knees to a fully erect position.

Phase 6: Downward Movement Phase

  1. Lower the bar by gradually reducing the muscular tension of the arms to allow a controlled descent of the bar to the thighs. Inhale during this movement.
  2. Simultaneously flex the hips and knees to cushion the impact of the bar on the thighs.
  3. Squat down with the elbows fully extended until the bar touches the floor.
  4. Start over at Phase 1 and repeat for the recommended amount of repetitions.

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Upright row

  1. Grasp a barbell with an overhand grip that is slightly less than shoulder width. The bar should be resting on the top of your thighs with your arms extended and a slight bend in your elbows. Your back should also be straight. This will be your starting position.
  2. Now exhale and use the sides of your shoulders to lift the bar, raising your elbows up and to the side. Keep the bar close to your body as you raise it. Continue to lift the bar until it nearly touches your chin. Tip: Your elbows should drive the motion, and should always be higher than your forearms. Remember to keep your torso stationary and pause for a second at the top of the movement.
  3. Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.
  4. Repeat for the recommended amount of repetitions.

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Arnold press

  1. Sit on an exercise bench with back support and hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows bent. Tip: Your arms should be next to your torso. The starting position should look like the contracted portion of a dumbbell curl.
  2. Now to perform the movement, raise the dumbbells as you rotate the palms of your hands until they are facing forward.
  3. Continue lifting the dumbbells until your arms are extended above you in straight arm position. Breathe out as you perform this portion of the movement.
  4. After a second pause at the top, begin to lower the dumbbells to the original position by rotating the palms of your hands towards you. Tip:The left arm will be rotated in a counter clockwise manner while the right one will be rotated clockwise. Breathe in as you perform this portion of the movement.
  5. Repeat for the recommended amount of repetitions.

Shoulder complex: The shoulder complex is three different shoulder exercises performed together with no break in between so we have the lateral raise, front raise, and the rear delt raise. this exercise targets each part of your shoulder individually really tiring your shoulders out.

lat raise

  1. Pick a couple of dumbbells and stand with a straight torso and the dumbbells by your side at arms length with the palms of the hand facing you. This will be your starting position.
  2. While maintaining the torso in a stationary position (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass. Continue to go up until you arms are parallel to the floor. Exhale as you execute this movement and pause for a second at the top.
  3. Lower the dumbbells back down slowly to the starting position as you inhale.
  4. Repeat for the recommended amount of repetitions.

front raise

  1. Pick a couple of dumbbells and stand with a straight torso and the dumbbells on front of your thighs at arms length with the palms of the hand facing your thighs. This will be your starting position.
  2. While maintaining the torso stationary (no swinging), lift the left dumbbell to the front with a slight bend on the elbow and the palms of the hands always facing down. Continue to go up until you arm is slightly above parallel to the floor. Exhale as you execute this portion of the movement and pause for a second at the top. Inhale after the second pause.
  3. Now lower the dumbbell back down slowly to the starting position as you simultaneously lift the right dumbbell.
  4. Continue alternating in this fashion until all of the recommended amount of repetitions have been performed for each arm.

rear delt raise

  1. Stand up straight while holding a dumbbell in each hand and with an incline bench in front of you.
  2. While keeping your back straight and maintaining the natural arch of your back, lean forward until your forehead touches the bench in front of you. Let the arms hang in front of you perpendicular to the ground. The palms of your hands should be facing each other and your torso should be parallel to the floor. This will be your starting position.
  3. Keeping your torso forward and stationary, and the arms straight with a slight bend at the elbows, lift the dumbbells straight to the side until both arms are parallel to the floor. Exhale as you lift the weights. Caution: avoid swinging the torso or bringing the arms back as opposed to the side.
  4. After a one second contraction at the top, slowly lower the dumbbells back to the starting position.
  5. Repeat the recommended amount of repetitions.

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And last but not least shrugs:

  1. Stand up straight with your feet at shoulder width as you hold a barbell with both hands in front of you using a pronated grip (palms facing the thighs). Tip: Your hands should be a little wider than shoulder width apart. You can use wrist wraps for this exercise for a better grip. This will be your starting position.
  2. Raise your shoulders up as far as you can go as you breathe out and hold the contraction for a second. Tip: Refrain from trying to lift the barbell by using your biceps.
  3. Slowly return to the starting position as you breathe in.
  4. Repeat for the recommended amount of repetitions.

Citationshttp://www.bodybuilding.com/exercises/detail/view/name/power-clean

http://www.bodybuilding.com/exercises/detail/view/name/upright-barbell-row

http://www.bodybuilding.com/exercises/detail/view/name/arnold-dumbbell-press

http://www.bodybuilding.com/exercises/detail/view/name/bent-over-dumbbell-rear-delt-raise-with-head-on-bench

http://www.bodybuilding.com/exercises/detail/view/name/front-dumbbell-raise

http://www.bodybuilding.com/exercises/detail/view/name/side-lateral-raise

http://www.bodybuilding.com/exercises/detail/view/name/barbell-shrug

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