Functional Shoulder Workout

Shoulder training can get stale if you don’t mix up and get creative. In today’s workout, we use a variety of exercises that will improve your overhead position and stability, help you gain strength, and build muscle all within the same workout.

Alternating BB Behind the Neck Split Jerks:

We start the workout with some alternating behind the neck split jerks. These are a total body explosive movement that will challenge your ability to stabilize and lock the barbell out overhead (And yes, we went behind the neck. No, our shoulders didn’t fall off or tear a rotator cuff).

1 1/4 OH Press:

The main strength builder of today’s workout is the 1 1/4 OH Press. If performed correctly, 1 1/4 variations are an amazing tool to elicit a response in type II fibers and help you gain strength and bust through plateaus. After completing a full rep, you will pause at a 1/4 rep and then drop back down into the starting position exploding the weight up a fast as possible. You’re essentially doing a barbell plyometric and tapping into your stretch reflex with this technique. 100% effort is key to achieving the desired stimulus from this exercise.

Alternating KB OH Press:

This exercise is great for hypertrophy and challenging to your overhead positioning and stability. You’ll start with the KBs locked out overhead and complete a rep with a single arm while keeping the KB locked out overhead with the other arm.

(3:17) Warm Up - Cable Front Raise, 3X20 & Cable Lateral Raise, 3X20 & Cable Ext Rotator, 3X20 & Cable Int Rotator, 3X20 & Seated Kettlebell SA OH Press, 3X15
(3:45) Behind the Neck Split Jerk, 3X4
(4:56) Superset - 1 1/4 Overhead Press, 3X8 & Bent Over T-Raise, 3X12
(6:35) Double Kettlebell Alt OH Press, 3X6
(7:12) Kettlebell Lateral Raise, 3X12
(7:57) Superset - NG Shoulder Press, 3X15 & Bent Over Cable Rear Delt Fly, 3X15
(9:03) Superset - Incline DB Skull Crushers, 3X10 & Rope Pushdown, 3X15
(10:29) Superset - Tricep Pushdown, 3X10 & SA Supinated Grip Press Down, 3X10

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steve cook,jacob hutton,power,athlete,swole,fitness programming,shoulder workout,shoulder and arm workout,functional bodybuilding,functional training for arms,fitness culture,