The ONLY rotator cuff exercise you'll ever need! | Dumbbell Shoulder Rotations
Fix your shoulders here 💪: https://tommorrison.uk/products/shoul...
An awesome full shoulder joint exercise which strengthens rotation, which is crucial for a ball & socket joint!
If this feels grindy (or looks scary!) then that's a sign you really need it. Your shoulders are so mobile, they can move in so many different ways that as soon as you start neglecting 90% of thoe angles they start to get cranky.
The great thing about this exercise is you can load it, so not only do you take your shoulders through full range but you also strengthen it!
If you're new, start with a super light weight such as 1kg - or even no weight at all - until the movements becomes smooth. Always use a lighter weight than you think so your technique stays good. You want continuous movement and a "pump" rather than going to failure.
There are two variations which hit slightly different angles, so follow along with Jenni for the first few goes to make sure you're getting it right.
Rep Scheme:
To get the full benefits, you want to go high rep. Dumbbell Rotations are perfect as a "burnout" at the end of your session... honestly you'll be so surprised how good your shoulders feel the next day!
Try 1-3 sets of 5-10 reps per direction, per arm is a great starting point depending on the time you have available!!
You can do this 3-5 times per week 💪🏻
Things to look out for:
Don't increase weight until the current weight feels effortless
Control the dumbbell the entire time - don't cheat by swinging the dumbbell!
Aim to feel a pump/burn rather than struggling
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Tom Morrison is the creator of The Simplistic Mobility Method and works with athletes on prerequisite movement capabilities for optimal strength, performance, and reduced risk of injury. He is a British weightlifting coach, martial artist, CrossFit trainer and competitor.
His passion is getting people to live a pain free life so they can do the things they enjoy, he works with professional MMA fighters, golfers, football and rugby players, strongmen, powerlifters, experienced CrossFit athletes and weightlifters, people with no mobility, people with hypermobility, people with chronic back, knee and shoulder injuries, and most commonly people with general tightness or pain that can’t seem to figure out why.
See more from Tom:
T-Nation: https://www.t-nation.com/all-articles...
Boxrox: https://www.boxrox.com/author/tom-mor...
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