Tip Fix Those Tight Shoulders Fast Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip Fix Those Tight Shoulders Fast Test and improve shoulder rotation with this exercise by Lee Boyce September 18, 2018September 21, 2022 Tags It Hurts Fix It, Mobility, Shoulders, Tips, Training If you carry a lot of muscle, chances are you have tight shoulders. That'll lead to aches and pains, and also prevent you from breezing through mobility-based movements like Turkish getups, snatches, or med ball throws. The reason why football players are never mistaken for bodybuilders is because regardless of how much muscle they pack on, they're still able to move freely, have joint integrity, and achieve full ranges of motion, whereas watching bodybuilders sprint or perform any feats of athleticism can be a cringe-fest. As far as the upper body is concerned, having good circumduction – the ability to move the shoulder a full 180 degrees – comes from a combination of flexibility through all muscles that cross that junction, and strength of the working muscles to pull your arm through the desired ranges. In short, that combo of strength and flexibility are what creates mobility, and it's probably something you need more of. Medicine Ball Tomahawks Medicine ball tomahawks truly hit the entire posterior chain when done correctly, but the focus is on the same shoulder mobility mentioned above. Use a light medicine ball to start. Ten pounds should be plenty. The rules are simple: Keep wide elbows at all times. It's easy to do this exercise if you cheat by doing a biceps curl instead. Keep your chin tucked and neck packed. Craning your neck forward (into the floor) is just a compensation pattern that won't make for any positive improvement for the joint mechanics. Touch the medicine ball to the upper back and pause on contact. Raise everything else you can off the ground at the same time to create a full arched-angel position. This movement will light up your weak lower traps and rear delts, and give you an honest indication of what your shoulder rotation looks like. There's no reason why you shouldn't be able to ace this movement, but you probably won't at first. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Tip The Pro-Level Push-Up Push-ups are way too easy for you... unless you do them like this. Training Christian Thibaudeau April 16 Training Dump the Slump Fix your rounded back to feel, move, and look better. Here are three exercises that'll help. Back, It Hurts Fix It, Mobility, Training Maryann Berry May 4 Training The Hardgainer Prescription Some people really do have a genetic disadvantage when it comes to muscle growth. Here's why and exactly what to do to fight it. Bodybuilding, Training Christian Thibaudeau September 17 Training T-Nation Strength and Size Roundtable - Part 3 The epic roundtable concludes with a discussion of nutrition, supplementation, and recovery, along with some final thoughts and musings by Clay Hyght on why "girls like guys who take them for granted." Training T Nation February 27