Overhead Mobility Routine (End Range Strength)
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- Опубликовано: 30 июл 2024
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STRENGTH & FLEXIBILITY UPPER BODY: • STRONG & FLEXIBLE | Up...
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THE ROUTINE:
A1. Hanging - 10s active, 10s passive x 2-3 reps
A2. Butchers Block Rocks - 10 reps
Sets: 2
B1. Prone Shoulder Flexion Lifts - 5 reps (5s pause)
B2. Tuck Dumbbell Pull Over - 10-12 reps (3s pause)
or
B2. Elevated Downward Dog Press - 10-12 reps (3s pause)
Sets: 3-4
This video shares an example loaded mobility and end range overhead flexibility drill that can be used to increase overhead flexibility and range of motion for handstands, weighted movement, overhead press, snatch, Olympic lifting and more.
MUSIC BY:
Christian Nanzell - Always Raining
www.epidemicsound.com/
See you in the next video! 
Хобби
I really like the one where you are on your back holding a weight. I've been working on handbalancing for about two years and have had trouble progressing because of poor shoulder mobility. These are all super valuable, thank you.
I really find your videos helpful and in general just well done. Thank you !
Great video as always Tom, really trying to get more mobility in my shoulders to help with better form in my handstands 👍🏼
Simple, effective, amazing! Such simple language, and with the right amount of information. Thank you for this content.
I have only done this routine a few times.. But I can already feel that this is exactly what I needed. The prone shoulder flexion lift aka "Squeezing the balls" is a stroke of genius. After performing it, my shoulder felt more mobile than they have for years.
Great video, definitely gonna try this routine!
Thank you this is super useful and exactly what I needed
Always so excellent! Merry Christmas! 🎄🕯🎄🕯
Thanks Tom-needed this advice desperately!
exactly what I needed
Thank you! Liked and subscribed 🤙
Great video, I needed this
Awesome Tom 👏😎 May I suggest a new routine for the inflexible, please? 😅 Thanks in advance! Keep up the good work 😊
Gonna try it for getting a straighter handstand, thank Tom!
awesome bro!! 👌🏽
thanks for nice info🙏🏽
Just finding this video now. This routine is awesome ! I'm into bouldering and am learning that overhead mobility is super key to progress in the sport. After 1 session I can already tell this is gonna make a difference for me. Thanks Tom 🙏
Same here! How’s your overhead mobility a year later? And how did it help your bouldering in the long run?
Years and years of pain in my thoracic region, looking forward to seeing if this loosens things up. Great vid, just like all of your work. Super thanks!
I always love the music in your videos. It is comforting and somehow, familiar to me.
Grow through the fire :: Makes me wanna sip some coffee
Excellent video. Very similar to exercises I’m using from PT post surgery for fixation on a right clavicle. In the kneeling position with the back rounded slightly, the position certainly forces the participants to focus on scapula movements and shoulder flexion.
Thanks dude. I was needing to improve my shoulder mobility and I'll definitely use this routine
Hey, Tom thanks for all the vids. You are awesome
What are your thought about shoulder dislocates with a stick?! Where do you feet them in your routine ?! Is there a difference between doing them standing and laying prone?! Fitness FAQ says prone is the way( on your stomach) but does not specify why?! Could you elaborate on that a bit if you have time...
Thank you
Thank you. I hope you do a video on the range of motion necessarily for dips. 👍
struggling at getting into that handstand position because of super poor ovehead shoulder mobility. feel like this video will help me a lot, thank you!
This was really useful thanks
This was a nice vid, thanks , and love the humor added on balls , 🤣, you a true dude 👊
This looks really good, I’m going to try it out tomorrow. I find it difficult to keep my shoulders down during pull ups but not with chin-ups. I thought that it could be a problem with overhead shoulder mobility.
Shoulder flexibility is something I’ve always had trouble with so gonna give this a shot. Don’t really have much else to say but appreciate you making the content so here’s a comment for the yt algorithm!
I hurt my shoulder doing snatches, maybe should do something like this for a few months before trying again ...
Very good results...thank you very much..
Hi Tom can you do a video for us 40+ men? How do we get into calisthenics and even create a follow along circuit?
Thanks
Morning bodyweight warriors. How are you Tom. Very helpful vid & this is going to test my range of motion. Thank you brother. ✌🏾💛🤙🏾
Really needed this, years of benching and bad posture ruined my range of motion
Cheers Tom. My ambition is to do an overhead squat. Im way off both shoulders and hips. Ill get in the workout thanks.
appreciate this
0:57 I was not expecting this 🤣
Exactly the video I was looking for to prepare for trying Olympic lifting movements. 👍🏻👍🏻👍🏻
Needed this thank u
I am going to try this. I still bend my arms a little when trying handstand. I am not sure if is lack of shoulders and/or wrist strength and flexibility. Really like your channel.
Literally make a workout plan that focused on this last night. Thanks, I just edited what I made a bit from your suggestions. Thanks for quality content Tom!
I'm having a crooked OHP-lockout caused by a mobility issue on my left side. That exercise at 7:00 hits extremely great. For me it works better if I hold the weight instead of performing dynamic movements. Saved this routine in my Playlist, going to work hard on my mobility! Does this routine also work for front squats? Should be since it's also heavily dependent on tight lats, right?
Hi, I had surgery in the past for a torn right labrum and I'm training towards a handstand right now. In a handstand position I feel some weakness/looseness in the armpit area. Seeing your tuck pull-over exercise, the forces that act on the shoulder are identical to that in a handstand so I was wondering if doing progressive overload for tuck pull-overs will help my shoulder remain stable in the end range flexion in a handstand.
At the start you left out that its also good if you're trying to dunk a bball. I look like the person to the left, thank you so much for putting this vid together.
Thanks very helpfull vid.
tut şunun ucunu döşeyelim abi
Great tips
Thank you
It will really help if you give knowledge about which muscles we are using with shoulder flexion in lie down postion in your videos
Hi Tom, why do you put the weighted stretch exercise after the active exercise? A lot of people say that it is better doing the opposte, so First the loaded stretch and then active stretch.
The stretch at 2.25. Wowzers!
Hello everyone, i had this problem for a long time, but downward dog press stretch coupled with gymnastic rings row+external rotation+press exercise thats mostly dome with rubber bands seems to help me a lot in fixing this
Hi, how long does it take to get a good shoulder flexibility? Insinuating that I train it every day
If I do push pull legs rest workouts..should I do it before my push workout and combine it with handstands or do it on a pulling day?
What a coincidence. I am just back from a swim training camp and was wondering how I can increase the range of motion of my left shoulder :-)
What's the difference between this routine and the rotator cuff routine you released earlier in terms of goal/results?
I was expecting some ring shoulder mobility Tom. Still delivering really nice content. Have a strong week.
So many ways you could skin the cat ;)
aaand peace
Tom Merrick
Hey Tom just came across this video while watch Gymnastics 🤸♀️ found this information interesting and would love to learn from ya
I’m ex competitive bodybuilder from Northern Ireland.
If I organise flights etc would you do a seminar on this if I put it together proceeds can go to Charity of your choice
Anyhow think about this am serious and I know loads of interesting people
Dominic Ward email tom@bodyweightwarrior.co.uk and we can talk further about this :)
Tucked Lat PullOver - should the scapula be neutral, protracted or retracted?
hey, are there any cues for the pullover regarding the scapular? ( dunno, whether it is elevated in end range or protracted when the weight is infront of me)
is there any caary over to shoulder extension? if no, what would you recommend and will you do a similar routine for that function as well?
btw, you are currently my favourite fitness tuber
Does the app offer different payment options? Or is there another way to get the membership?
Should I be doing this before or after my normal workout or should I do this on days I do not have workouts?
Thanks again! Would you also say that these exercises would help with rolled forward PlayStation shoulders?
for sure, strengthens a lot of those weaker muscles
Nice video Tom. When doing the dumbell pull over should i retract my scapulas or just keep them neutral??
When i finish doing the butchers block my left shoulder hurts, do you know why this could be?
No focking fightingg!
Hello Brother Sorry Do you have a mobility & flexibility for all upper body and all lower body workout?🤔
I’ve been doing this for a while and it’s frustratingly a very long process. I hope that in 1 year I can get to 180 degrees.
I feel very relax...Tom # 1
Does resisting the movement at 3:00 mean activating the lats and pushing against the block?
Hi Tom, what are the best exercises to build the straight arm strength in order to lock out the arms in Planche or even during a handstand.
Yes, currently I’m lacking the mobility in my handstand due to an old wrist and collarbone injury.
But what exercises can I do to build straight arm strength?
Pseudo planche push ups with 2s pause in lock out with lean :)
the butchers block & overhead dumbell ting hurt my shoulders ! is that intended?
Which routine is better for handstands, this one or the one that you shared before in the video called "Overhead Shoulder Mobility Routine (BETTER HANDSTANDS!) ?
Thanks Tom, worked out what I was doing wrong, I wasn't squeezing balls hard enough!
Dan Snox
Hey Dan..
How hard does it require and are you still doing them and how beneficial over time please thank you and Merry Christmas 🎄
🇮🇪☘️🇮🇪☘️🇮🇪☘️🇮🇪☘️🇮🇪
How many times this routine can be performed
For the exercise at 5.40 can I use the end of my bed?
do a video about lumbar hyperlordosis
It's a bit difficult to see what's happening with active hang. Perhaps a video angle that shows lower and tighter T shirt or none so we can see what's happening at the shoulders. Other ones are excellent
Awsome video!
What about behind the back shoulder mobility! Can you make a video with active and passive exercises! I really need some behind the back mobility and i fell the lackness of it when treinning flares.
Normally there’s not all that much range of motion behind your back for the upper limbs. For some people it’s easy to get a big range of motion because they can abuse hyperflexibility in the shoulders or something along those lines. What are you doing that needs upper limb flexibility behind the back?
@@chardonnay5767 when training flares (look up bboy flares or gymnastic flares) hips are suppose to lift up in the air, ideally getting to 90 degrees with the arms and parallel to the floor. Without behind the back mobility it gets really hard to perform this skill.
@@Skiller96512 I see. I'm not really any sort of professional in gymnastics, but if I had to coach someone who wants to do this exercise I would put heavy emphasis on scapular stability. In a forceful movement like that I could see injuries being likeliest to happen in the shoulder and especially near the ends of the ranges of motion for both upper limbs. From the video I watched of some gymnast doing these, if you look closely you can see that the shoulder never really extends all that much more than about 30 degrees (which I would still qualify as "normal" mobility), but the flexible and strong back handles the movement and a stable scapula transmits the power between the ground and the gymnast. I believe the movement is kept to this range to help with the stability and lessen the likelihood of shoulder injury. Maybe someone else could offer a more spefic response for you.
One point to consider would be that the shoulder is a very mobile joint, so it's easy to move it too much. Having excellent range of motion, strength and control in the hip joint makes it so that this type of movement can be done with less demands on the shoulder. Vice versa if the hips can't get into position the shoulder has to compensate and that's where the injury risk lies. That's all very general, of course it all depends on the individual circumstances always.
@@chardonnay5767 thanks for your answer man!
How about some blooper behind the scene videos :D
Always remember TRAIN UNTAMED!!!!
And put your horse mask on before choking on your espresso-preworkout cocktail
How often should we do this?
Great for javelin throwers
Squeeeeeeeze! 👹
The squeezing balls exercise, why do you do it kneeling as opposed to standing and bentover?
He says it in the video: decrease lower back activation
I can sense a collab with Clearance Kennedy???😁😁😁
Tom, if I do a (passive) L-sit hang on bars (legs straight forward) my shoulders hurt alot! What causes this? Been working on L-sit pullups. But it hinders my progressions.
see a physio, could be many things. Best of luck :)
@@BodyweightWarrior the only correct answer...nice
I love you Tom Merrick. You inspire me
You should do a collab with Gabo from saturno Movement
Should scapula be elevated or depressed while performing these exercises ?
elevated for it's application to handstands, depressed for general requirement
You know there are 14*10^5000 mobility routines like this. Well I only have a certain amount of time. Which ones are actually worth it
This one works, I have used similar processes with many clients and countless people in programs :)
When I'm in the kneeling position mu butt raises up
Hey everyone, Daniel vadnal for FitnessFAQS. Have you ever......
My plan is to try this for a month, my shoulder mobility is shocking! If I remember, I'll provide an update
Any updates?
@@abda9930 I stopped, I do deadhangs but I'm visiting a chiro yet so this is on hold
What camera do you use for your vids? 7
Sony A6300 and Sigma 16mm f1.4 lens
If I spend all my time watching all these exercise videos, will my physique improve?
It’s the preferred method 😂
Thanks for these I can really feel me fucking traps in the 1st drill lol
No skin the cat or 360 pull? Simply the best one for mobility/flexibility in the shoulders.
For shoulder extension maybe, this is looking at flexion / overhead position which it is not so relevant for
2:50
3:33
5:35
2:08, 7:56
My favorite part of this was squeezing the balls. It felt very natural…..haha jk you’re videos are awesome Tom. Keep ‘‘em coming man I really enjoy these mobility routines.
Your*
Squeezing those balls be like😏😂😅🤣
Gonna miss that mustache
I think my favorite face so far is at 4:20- “squeezing those balls hard.” Gotta love the honesty. Am I allowed to say that’s cute? That’s cute.
Wow, I did not know she had children! that is really scary! I wonder if she treated her kids the Same way. Also, they clearly hate those children and I really believe the reason they did not want to go to trial had nothing to do with sparing the kids I think it is because they didn’t want the horrors that they did to those children out in the public, and it would’ve been a lot worse for them.