How to Build “Boulder Shoulders” (WARMUP & WORKOUT!)
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- Опубліковано 23 вер 2024
- If you want to build bigger shoulders but don’t have access to a gym and prefer to train at home, then this shoulder workout is going to be key. In fact, in this video, I’m going to show you a routine that can be done with a single weight plate that can be performed as either a warmup routine or a full on workout for your shoulders depending on how heavy you load it.
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The key to any routine that is capable of warming up your shoulders before you train them is that it must activate the key muscles of the shoulder (not just the delts) and provide mobility in all three planes. The “deltoid dozen” as this is called, is a series of 12 shoulder exercises that hit all of the above and can really help you to loosen up your shoulder joints prior to training.
Up the weight of the plate you are using and this continuous routine can be a real metabolic hypertrophy monster for your delts. The key is not to underestimate the cumulative damage the lighter weight can have when compared to the more traditional heavy overhead pressing you might be doing. Metabolic stimulus for growth is real and something that any experienced lifter can benefit from especially when the progressive overload gains have slowed or in some cases stalled completely.
Begin with deciding which focus you are pursuing. Use a lighter plate for the shoulder warmup (maybe around 5 or 10 lbs) or a heavier plate for the workout (anywhere from a 25 to 55lb plate or higher). The first two moves are meant to help loosen up the shoulders with sweepers in the frontal plane and then the rotations that occur in the transverse plane. Let the weight of the plate make your shoulders feel progressively looser with each swing.
Next we move onto the two rowing variations. Rowing is actually a great shoulder activator since it hits the often overlooked posterior deltoids while introducing extension of the humerus (a much easier to manage range of motion than pure flexion or abduction will be if you are not yet warmed up). Move the plate up (from a low row to start to a high chest row at the end) to progressively introduce more activation of the rear delts and upper back.
Now we perform the pendulums. These are meant to now start involving the middle and front delt in addition to the rear delts. Swing the plate side to side and make sure that you are muscling the weight up not just using momentum. This will help to activate all three heads of the delts and really start either getting your shoulders loose or your shoulders fried depending on your focus.
With the delts properly warmed up now we want to start working on the external rotation of the shoulder and the activity of the rotator cuff. We can accomplish this with the sword raises. The bottom hand can serve as a spot as you lift the weight making this achievable even when using the heavier weight plate as during the workout version of this routine. Continue to warmup the rotators of the shoulder with the tight rings of the halo exercise. This is perfect for getting your cuffs loose as long as you make sure to circle the plate both clockwise and counter clockwise.
The pressing begins with press outs and gets progressively harder with diagonal press outs. Both of these are going to place more demand on the front delts but your shoulders should be adequately loose and ready to handle this at this point. Finally, load it up and finish strong with the plate 8’s, trap raises and bus drivers to put the final nail in the coffin of those shoulders.
As you can see, this routine can be used to both warm up your shoulders or train them depending on the weight you select. Either way, just a single plate is used here and that leaves no excuses for not trying this out. If you are looking for a complete bodyweight training program that can build big shoulders without any equipment at all, head to athleanx.com and get the ATHLEAN XERO program.
For more videos on how to get bigger shoulders and the best way to stretch the front delts, rear delts and middle delts be sure to subscribe to our channel here on youtube at / jdcav24
Want to win an ATHLEAN-X program for free, no strings attached? Click the link below to find out how!
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Very great exercises Jeff! I continue used the six set exercises that you explain in other video for shoulder. 👍
sir jeff,
I'm a cricketer, is it gonna increase my sholder ppwer.....
plz I want to know.
ATHLEAN-X™ Jeff,
never feels like a sales pitch. You always give us the full shot, with a little reminder at the end of your videos, that for a small investment and big committment, we can have it ready designed and all tied together for a fitter,more functional life now,and over time. THANKS
Nice exercise jeff
sorry to be so offtopic but does anyone know a trick to log back into an instagram account..?
I somehow forgot my password. I would appreciate any tricks you can give me
Note to self:
1. Sweepers 0:57
2. Rotation swings 1:11
3. Low rows 1:28
4. Face-pull rows 1:44
5. Plate pendulums 2:10
6. Plate sword raises (diagonals) 2:38
7. Plate halos 3:03
8. Plate press-outs 3:32
9. Oblique angle press-outs 3:45
10. Plate 8's 3:59
11. Plate trap raises 4:23
12. Bus drivers 4:50
phoenix in the trees - Thank you!
If you replace the . with a : you can instantly skip to those times in the video.
Lol that’s just the warm up! ;(
Cheers, Cosmo - made the changes, so thanks for the tip.
Cheers for this
Jeff, I'm 62 and this routine has done wonders for my shoulders. Best training videos on the internet.
I agree.
70 in 2 weeks - ditto!
Still training?
One man's warm up is another mans workout lol
Bruce Lee no joke, this fucked me up 😂
Celtic Revival / Adfywiad Celtaidd stfuuuup 😂😂😂
One man's fun is another's hell!!
Yeah lol
OML kept saying "damn this is the warm up" lol
This also helps your diet as you won't be able to raise yours arms after the workout🔥🔥🔥
Craig West :D
You're genius 😂💪👌
Craig West
LOL!
Craig West lol nice one😆
So all the fat and sweet foods should be put high up :)
Jeff thank you so much for this warm up. I have had problems with shoulder discomfort and have been looking for low weight alternatives. THIS BATTERED MY SHOULDERS WITHOUT ANY PAIN, apart from the BURN.
Your education is most appreciated 👍
Jeff didn't mention the disclaimer where you have to be careful when walking through doors
Ahmad Hussain lol that's funny
Ahmad Hussain Ayeeee
No, the doors have to be careful!
Lol
fla sheringer do both. Sometimes squeeze on the top and sometimes don't. Not really a big deal. Although if you DONT PAUSE, it is kinda harder as the time under tension of the chest muscles increases. As for squeezing on the top, don't really know what does that do if anything at all.
The biggest challenge here is memorizing this whole routine.
Perhaps write it on your phone?
@@tommymack3210 perhaps...
😂
Who else is hitting shoulders tomorrow.? ✋
Jeff you absolute genius! ♥️
Gurashish singh - chest and back tomorrow for me brother, shoulders and legs on Tuesday.
Me too!!! Jeff stalks all of us even more than a crazy GF
Gurashish singh me!
No full body workout is where it's at Gaylord
Gurashish singh already workout out this morning so im trying hard to make myself wait until tomorrow to do Jeff's shoulder routine...
When Chuck Norris goes to bed... he checks under it for Jeff Cavalier
This ought to rise among the top comments!
seconded. liking comment in hopes to get this up there
BRILLIANT! :)
🤙🏻🤙🏻
nope sorry
Your warm up is more then most do on a regular work out.
Wealthbuilderz TV yup. Overkill.
Marcelo Zapata its all ok as long as youre doing dat dere compounds 5x5 after, amirite? bloho squad
indeed.. i was going to say i do some of those exercises and only with few of those i'm already gone when i'm done.. to have it as warmup and main will be a challenge.. but i will try this :D
overkill is an excuse for too much or overtraining, trying to justify your own workout is good enough
THE NAME OF HIS UA-cam CHANNEL HAS ATHLETE IN IT !! ATHLETES WORK OUT PRETTY MUCH ALL DAY SO THIS IS A GOOD WARM UP.
thank you, I have been lifting weights for close on 40 years (OMG) and have always had touble with shoulder pain in my left shoulder when doing the overhead dumbbell press. Did many conventional warm ups and it made it bearable, but using your warm up, no "wrong" type of pain at all. Thanks a Million 5-Stars
1:46 jeff hit himself in the face with the plate lmao
Mate. I have been going to gym for many, many years but never before could I not manage to pick up my gym bag, after a workout. This was intense and awesome. Thank you. 👍👍
Please make a series like this warm up and workout, for chest, legs, etc...
Before I started this exercise I couldn't do elyptical exercise machine, I couldn't sleep on my right shoulder. Now I can do both with no problem. I am almost 42 and thought I would have to live with my shoulders like this the rest of my life thanks for the content!
Hey Jeff mate,
Could you do a video targetting women and telling them that working out doesn't make you big or fat.....and that it's a more healthier option instead of just starving themself
@WILL-I- AM nah man...that conventional way of thinking gets in the way. They need another woman who they know men find attractive to start to see it this way.
Amen amen amen
Or just you do you? I imagine you are the asshole, who walks around, telling people how nice it is to be healthy. Shut up, and let me be fat
“Hey Jeff mate”
There is already AthleanX for women... But what Jeff cover can be done by anyone
I LOVE THIS !! did this as a warm up & workout yesterday for shoulders and today for a pull up focused back day and my shoulders felt AWESOME.
I actually feel bad for other fitness UA-cam channels as long as Athlean X is around. The amount of free expert advice Jeff gives us is incredible. This guy goes above and beyond to educate. There really is no reason to go anywhere else.
Been having some serious pain between my pec and shoulder the past few days, took a day off and decided to give this a try. And boy it did not let me down, little to no pain besides the burn and pump during this killer warmup and workout. Can’t wait to start an actual athlean-x program after my upcoming hip labrum surgery!
Geez guyz, dont let Jeff drive the bus ;)
I swear the school bus drivers use the same techniques
Hahahaha!
I did four rounds of this at warmup weight with minimal rest (no longer than 60 seconds) between rounds and I’m exhausted. I’ve never sweat so much during a shoulder workout. Great quick workout and great change from overhead presses and front and side raises!
2:08 how to maximize the power of your dabs
I usually just do a bunch of dumbell/barbell presses and some lateral raises and shoulders were the one muscle I could never get to feel sore the day after. Did these plate exercises yesterday and my shoulders are dead today!! Thanks Jeff!!
I'm so glad you covered the steering wheel exercise, it's one of my favorites
Haha! I’ve done the plate halo for a long time now. I felt people always looked at me like i was dumb but this proves that it is, in fact, jeff approved!
*After doing the warmup routine "Foooh, nice workout Jeff!"
Jeff: "Now wee going for the workout routine"
O_O
My literal warm up in every single session (have had bad shoulders from years of poor form and training). I now use to 20kg plate as my warm up before destroying them with traditional shoulder exercises. I even use this before a bench press and my right shoulder no longer feels weak like it's about to give. The best fitness advisor on youtube.
8:18 Thank you, Jeff Cavaliere. This is my stop now.
I am giving this one a try - 60 yr. Old Grandmother of 4. you are an inspiration!
I tried this today. Mannnn... I loved this warm up/ workout. I'm a big fan Jeff. Keep it up!
I love the way you make your videos including the theory behind it, it makes it much easier to understand why and how you should be doing each exercise you present. thanks!!
Just did this with a 25lb, and my shoulders are on fire! Love it!
3:10 looks like me on my first day at the gym...
This exactly what I am looking for!
Something simple you can do at home without any expensive specialized equipment and it's working great for me.
3:32
>We start with a very easy plate press out
>Jeff's face distorts
I'm sure I can do THAT workout.
......
......
......
I’m definitely buying your Workout Plan. So far all the info I’ve acquired with your videos would have costed me £25 per hour to a PT. And without the quality and explanation provided by you. You have put in the work and I am more then happy to support it.
Jeff you're a great teacher. But when am stoned sometimes your words and movements get very complicated.
But thank you for everything.
your videos are helping me rehab my service shoulder. many thanks sir.
Could you please make a playlist called beginner's where in you add all your videos like "I wish i knew this before" Thanks Jeff.
Marcelo Zapata Lmao yeah actually, Jeff Cavaliere's the man, but for absolute beginners, we're better off avoiding this detailed fancy stuff and sticking to big heavy compound lifts.
Yeah, the guy trains pro athlete's like Antonio Brown, but isn't good enough for you. SMH. Why even bother coming here?
If you dont see a benefit of seeing athlean x then you aint even paying attention to what his saying in his videos
Football Legion it’s funny how your comment was a question for Jeff but instead UA-cam keyboard warriors Mr know it all’s decides to answer your questions.
LED FITNESS yea, it's fucked up really
I've started doing workouts that are more like this and the feeling (and results) are great! I wish there was a version of this for lower body!
Does anybody know how many sets of each exercise?
Gawd i love this guy!! No Holds Barred! No ingredients left out of the mix! We're all in this together. EveryBODY can improve themselves..now THAT'S "prosperity thinking!" Master motivator!
The Halo is gona be quite a sight when performed in a public gym...
Christopher van Nel the sweeper is gonna be a eye sight lol. Ppl gonna be like wtf is he doing
Sweep is way worse, i do halos and i don't feel as stupid as when i started doing sweep
If you use kettlebells the halo is quite common for warm up.
Christopher van Nel lol...workouts like this is why I workout at home
@@pilovwithketchup fuck yea fire boy this is what we should aspire to think
Started the "bus driver,figure 8,overheads," for about a month and they are KILLERS.
Had to start with a 10 # plate,now able to use a 25,looking to get to 35's.
Got to add as many of these as I can remember [ age = its a b!tch ].
70 years old and replaced shoulder and knees = Jeff is THE MAN !
"And finally, if you can...DRIVE THAT DAMN BUS!"
Jeff, this is phenomenal. I've been looking for a better way to target my shoulders, and this is it! I really appreciate the warm-up portion as well. Great work!
3:03 “Play Halo” well I guess I’ve been doing something right.
After 8 years of bad training habits Athlean X is opening my eyes now. I am learning physiotherapy and your videos are so valuable to me, because the content is shared with such a passion. Thank you, Mr. Cavaliere!
I'm 235lbs and can only raise the 45 plate on the overhead raises then must decrease the weight. Jeff is pure ANIMAL DNA!! 💪🏻
Craig West Sounds like your obese
You the maan. I have never learnt more about muscle training till i started not just watching but listening to you. Thank you JC.
Was this video meant to be uploaded yesterday by any chance?
Jeff, I’m 68 and work out two hours a day I follow your program religiously, and I see a drastic change in my body shape I like Greek yoghurt and whip cream and helps me for the craving of sugar .
I’m not sure what I’m more jealous of, Jeff’s physique, or his perfectly groomed hair. LOL
Jeff, you never disappoint. Your exercises have brought me new life.... Especially the abs training vids. 6 minute ab workout etc
"I don't always workout, but when I do I watch Jeff Cavalier before and after. "
I was talking about shoulders with my son few hours ago, and got this super complete videos. I am starting tomorrow. Thanks. Really good.
6:59 Indian old school wrestlers used to do this with very heavy bat like things
www.google.com/url?sa=i&rct=j&q=&esrc=s&source=images&cd=&cad=rja&uact=8&ved=2ahUKEwiGg_yo8-zbAhWLLnwKHT9mAQsQjRx6BAgBEAU&url=http%3A%2F%2Fwww.dannyfernandez.co.uk%2Fbackpacking-india-kushti-wrestlers%2F&psig=AOvVaw1qBUqb2oYrVngQueGNpVIf&ust=1529950332855416
Eku they are called mugdar
D B it's in my language.
You can do it with a mace or a club
D B tabata is a HIIT programming method from japan...
Just did this workout! I felt amazing afterwards! Definitely more of workout for me than a warmup. Thanks Jeff 🙏🏾
Hey Jeff, I tried your body-weight shoulder exercise... where you told to lay in a side plank and fold body towards shoulder contraction direction, for middle Deltoid... when I did it for right side, it felt ok but to my left side, the scapula region muscles don't feel normally folding. Can you please help suggest a way to fix it or any alternate way. And one more question is that my right side(being the dominant side) is stronger and easier to train, as compared to the left, please suggest some good way to balance the training. Thank you 😊
BlueJ_ PlayZ look up athlean x face pulls. First video of the face pull is an amazing posture exercise for the entirety of the shoulders and the upper back.
This are very nice exercises to do while I wait for my turn to do OHP in the curl rack. Thanks!
I think everytime i see your videos pop up I feel a rush of motivation
I agree - his content has such high quality. As a new content creator, he is major goals.
I was hoovering today and I was using my right arm with no effort. I decided I was possibly losing my potential gains so I balanced it with my left arm. I will tell you all something vacuuming and house work is hard work! Left arm shoulder muscles were tiring much quicker than my right arm. Not only that you are keeping your home clean at the same time. Good work out today
Jeff's warm up = my workout 😂.
This workout is a blessing. for the first time in a long time im doing a heavy shoulder workout with no pain
Was literally just about to go workout as my prework out was starting to kick in and seen this video. Will be doing this for todays Shoulder and Bicep workout.
Bloody Awesome. I have Been doing the Landmine Training and These Plate Training that you showed Jinder Mahal. I have Dislocated my Shoulder 8 Times. This Training has Definitely helped me a lot. I do it Every time. At least 5 times a week. Most People don't do this Type of Training because they're not that Motivated as I am. I'm not a Big Guy only 5ft5. But This Training is so Beneficial for Myself. Thanks so Much Jeff.
Almost 6 million subs dude? i remember like yesterday when you just hit 5 million. Hard work is definitely paying off Jeff.
Im gald that u have these videos. Every day i get stronger and i learn much more. I even change my workout routine. Thanxz (You're an inspiration) and i mean it
I tried this for the first time yesterday.
My funeral is today.
Hahaha... gud 1
I’ve done this workout twice now on shoulder day. Probably took me half the time of my normal routine yet my shoulders were totally exhausted. Ignored the odd looks when doing the circles around the head! Thanks Jeff for all the great videos!
Tomorrow is leg day...After watching this video...Tomorrow isn't leg day...now tomorrow i ll hit shoulders 😆😆
Harsh Chauhan hit legs bruv, do this on your next shoulder day after overhead press
Aaron A just kidding brah...I don't skin leg day 😎
Same thing chicks dont grab onto you your legs while fucking unless she has a strap on. To avoid this skip legs at all cost
Haha I feel you. This gets me pumped to hit shoulders.
fla sheringer you can try doing different variations, close grip, wide grip, diamond push up. You can try pause reps. Pause at the middle bottom and middle again in one rep. You can try clap push ups. You can try doing push ups with a band or a weight on your back, you can try pushups in a rest pause format: Do 10 pushups, rest 10 seconds and then 10 more until you start to fatigue, after a certain point it will be hard to do 10 after only 10 secs rest, thats where the hypertrophy comes in.
Thanks for so much info Jeff I am 55 and l have learned more from you than anyone else and l have bee working out off and on for almost forty years. I have incorporated many of your ideas into my routine and i feel better now than l ever have and look much younger than my age
Cheers 🍻
One like equals one pushup
Bill McElgunn better start busting them out !
Better take a video!
Split second breaks only. Have fun not being able to raise your arms for a whole day!
Video? You can do it
Bill McElgunn Get working boy!
Tried the overhead trap raise a couple days ago. Been looking for a good workout for lower traps. This killed it. Got so many different workouts because of you. Thanks and keep up the good work
It would be interesting Jeff reacting to gym idiots fails
He has better things to do. He dismisses those with an eyeroll in many of his vids, often demo-ed by Jesse.
I did these exercise for 1 month and I can notice significant improvement in my shoulders. Thanx Jeff.
How many reps/ time lapse for each excercise??
One set of minimum 8 quality reps
Great video! Right on time...my son and I will try this very soon!!!
My shoulders were burning just watching this video
How can you not love this channel. Another perfect vid.
hey jeff, could you please teach us the relation between TFL tightness and glute med weakness. Thanks!
I think I have this problem as well
Try to watch the posterior pelvic tilt
Awesome ..it healed my shoulder injury
Really? I have a shoulder injury too. Mornings suck - shoulders feel like they're hanging on by a thread. Some days it's hard to even put a shirt on. If this worked for you, I hope it works for me!
Love you man
Did this workout today. Was somewhat Judgemental about it...until about half way thru. Should have known better than to question Jeff’s methods. Been thru his AthleanX and AthleanX-treme programs (both of which are great!). Highly recommend this workout. I was SMOKED after 3rd time thru. Thx Jeff for putting the science in working out and bringing quality routines that liven things up and deliver results!
I dont have this equipment at home .so i will use my car's steering wheel instead of that😂😂😂😅
You mean STEERING Wheel there, Ansar?
HiIamFin 😂😂😂
Did these today and oh my god my shoulders burn so good and it felt great to hit every plane. Definitely will do more of these as warmups also!
happy b'day jeff
Jeff , I got results immediately from just doing the first five. I do not have a plate , so I used a 10 lb. dumbbell. By the time I got to the eight exercise I needed to take a break. Continued to do the last four doing only eight reps instead of ten and was mildly winded. My shoulder problems lessen . I will keep this as a stamina workout , for I need something for my Tai-Chi training for endurance and conditioning.
Hey Jeff Thanks for the vids, they are awesome! Questiuon: During my chest workout my triceps gets tired very quick, yet I my arms are relativaly bigger than my chest. I just have problems isolating my chest muscle because my Triceps keeps doing the work. My delts are fine however, those are welll isolated
Jejoisland Maybe you need a wider grip?
I tried going a bit wider at times, but it feels so unnatural. LIke my wrist when I push the bar just doesn't bend all that well.
You want to envision and literally adduct your biceps into your chest, with your biceps initiating the contraction in your chest. Works for me, hope you fix your issue 👍🏼
I am having problems painting a mental picture of having my biceps abducted into my chest. You mean like try keeping my elbows close to my body when bench press? Thank you for your response! :)
Hey Tim, thanks I did find one video where he talked about Chest Non responder. That is where he talked about how you can isolate the chest from the delts, which for some reason I have no issue with with. I do Feel however a ton of tension in the tricep when I do chest. This whole thing is crazy really lol
Took me a lot of time to find a channel with the focus on athletes rather than pure bodybuilding and i am grateful you do such a good job!
My Coverage-request would be tips, workouts, dysbalances, etc and injuryprevention for throwing athletes... especially if you're forced to throw in different ways (e.g. Handball or Baseball).
This woudl be really great!
Workout for sholders like Chul Soon.😊😊😊
Baba Bhai then you need more than workout
Ya brother eat big to gain big .
Baba Bhai Chul Soon is on steroids and you have to eat decent to get big not just "eat big" that's bullshit
Haris M Chul soon is natural check on internet he is natural steriod use or any drugs use is regularly tested by musclemania.
fla sheringer ua-cam.com/video/XqPe_iAm8lI/v-deo.html or watch more Jeff's videos about pushups
I subscribed to your channel, more than a year ago. I have been a trainer and have been training since the 70s. I am an old Jack Leanne, disciple. lol Your attitude and knowledge of training, as well as your explanation of kinetics, reminds me of Jack, may he RIPower. Thank you, and please keep teaching as you do. Peace and blessings.
7:24 Banned
Just did this after not being able to really work my shoulders out too much after an injury and man it kicked my ass! Can't wait for my shoulder strength and size to come back thanks to this
When you're so early, only 360p is available O.o
Candi Soda i was here with 144p 😂
lol at the res, 100% muscle activation =D
I can't WAIT to do this workout!!!! I've been really busting ass to build my delts, they're my weak area, and this is just awesome. Thanks, guys.
In this _video_ Jeff teaches how
To *become* *BROLY.*
I did this today. Warm up with 5 kilo or 11 lbs then a set with 10 kilo or 22 lbs. I did 10 reps of each exercise. It was hard especially the bus driver at the end, but it felt great. I was standing straighter better posture from just today. Will be my go to exercise for my shoulders
I would appreciate it so much if someone could make like a little pdf cheat sheet or something that would be a lot easier to use during the gym rather than watching this video every time. I would be very grateful to whoever could do that.
Some guy above said:
1. Sweepers 0:57
2. Rotation swings 1:11
3. Low rows 1:28
4. Face-pull rows 1:44
5. Plate pendulums 2:10
6. Plate sword raises (diagonals) 2:38
7. Plate halos 3:03
8. Plate press-outs 3:32
9. Oblique angle press-outs 3:45
10. Plate 8's 3:59
11. Plate trap raises 4:23
12. Bus drivers 4:50
I screen shot each exercise so I remember. Then you just swipe through as you workout.
Hi..you can do the cheat sheet yourself bro...