My Ultimate Shoulder / Upper Body Mobility Warmup
HTML-код
- Опубликовано: 31 янв 2025
- Get My 30 day Fat Loss/Muscle Building Guide, Free, by joining my email gang!
newsletter.matt...
7 Day Free trial to Ogusdaily
Ogusdaily.com
7 Day Free Trial to VIXEN
vixen.ogusdaily...
1-on-1 coaching inquiries:
coaching.mattog...
PROGRAMS/COURSES:
FAT LOSS SHREDDING Program → SixPackShreddin...
Lean Gain Program → MeanGains.com
Learn the Science of Training/Nutrition → OgusPyramid.com
Strength/Hypertrophy Program Ogus753 → Ogus753.com
Important Product/Social Links: linktr.ee/matt...
Get your 1st Audiobook FREE!: → bit.ly/2lFdTnU In this video, I show my personal warmup routine that I perform prior to upper body workout sessions. A proper warmup is critical for helping keep me injury free and to optimize my gym performance. Over the years I've added or subtracted exercises or stretches from this routine, and this is currently where it stands. I hope you can pick at least a few movements from this routine that can benefit you. Aside from being a helpful warmup prior to lifting, many of the movements in this video are great exercises for shoulder health and lifting longevity all by themselves. My warmup isn't meant to fatigue myself with these exercises, but for those with weak rotator cuffs, focusing on building strength in some of these movements (aside from or even as part of your "warmup") is likely a good idea.
Save 25% off the following programs with Discount Code "NONUT" (limit 100)
Shredding: SixPackShreddin...
Lean Gaining: MeanGains.com
Yellow Band in video: amzn.to/352Sb2G
Orange Band: amzn.to/34RvI8y Cheaper version: amzn.to/2Xa3lzR
Subscribe to my channel Here: → bit.ly/OgusRUclips
Join my Monthly Training → Strengthetics.com
My Strength/Hypertrophy Program Ogus753 → Ogus753.com
My FAT LOSS SHREDDING Program → SixPackShreddin...
Lean Gaining Program → MeanGains.com
Learn the Science of Training/Nutrition → OgusPyramid.com
See Gymshark's latest releases: → gym.sh/Shop-Mat...
Stay Connected on Social Media
Instagram: bit.ly/2mgzjuC
Facebook: bit.ly/2ljuXP8
Snapchat: ogusfit bit.ly/2kVrYAa
Twitter: bit.ly/2mgLgQQ
Read Books? Get your 1st Audiobook FREE!: → bit.ly/2lFdTnU
♛Personal Contact → Ogusfit @ gmail dot com
♛Business ONLY Contact → flexforall3 @ gmail dot com
✄Backup channel → / flexforall3
Lifting Gear:
Rehband Knee Sleeves: amzn.to/2lTqPJa
Thera-Band Flexbar (Blue/Heavy resistance): amzn.to/2lEEL96
Expand-Your-Hands-Bands: amzn.to/2lTjBVr
Foam Roller: amzn.to/2mgKG5F
Chalk: hamzn.to/2lTotKy
Everyday Supplements I take:
Creatine: amzn.to/2dOwGtA
Men's Multi: amzn.to/2kVCAPu
Fish Oil: amzn.to/2lEAZwl
Vitamin D: amzn.to/2kVB5kx
Glucosamine Chondroitin MSM: amzn.to/2lORwOG
Astaxanthin: amzn.to/2lP2fsK
ZMA (before bed): amzn.to/2lTpwdg
My FAVORITE Protein Powder: amzn.to/2mmOvTH
Raw Preworkout Ingredients
Caffeine: amzn.to/2mgR50P
Beta Alanine: amzn.to/2kVsGgN
Citruline Malate: amzn.to/2dOx0IL
L-Tyrosine: amzn.to/2mgK2VO
Optional (Focus/Mind/Other) Preworkout Ingredients:
Macuna Dopa: amzn.to/2mmRYBM
Huperzine A: amzn.to/2ljNxqt
L-Theanine: amzn.to/2mgCRgf (good before bed too)
Citicoline CDP Choline: amzn.to/2lP6vZ6
Beet Root: amzn.to/2mmJbQ6
L-Carnitine (optional/probnotnecessary): amzn.to/2ljG2je
HMB (optional during cut): amzn.to/2mgD2s2
Video Gear & Tech:
Vlog Camera - Sony RX 100 IV: amzn.to/2ljSUWw
Sony A7s ii: amzn.to/2mgQ7lb
35mm lens: amzn.to/2lP32tI
16-70mm zoom lens: amzn.to/2mn4bGp
mic: amzn.to/2kVC30h
cheaper mic: amzn.to/2lFfnhY
![Seungmin "그렇게, 천천히, 우리(As we are)" | [Stray Kids : SKZ-PLAYER]](http://i.ytimg.com/vi/kAzmhLHePqU/mqdefault.jpg)
Sorry about the hiatus guys! I was busy warming up
Matt Ogus make a video with Vince G please
collab with Chris Jones again!
I love this guy!! 😂😂👍
"Hey babe, you've been in the gym for about 2hours. You about done?" "Yep, i'm on my last warmup exercise!"
😂🤣😂🤣
LMAO
EXACTLY.
I dislocated and fractured my shoulder in 2010. Since then I’ve worked back up slowly and made sure to warm up well before pressing. Now I’m dumbbell pressing 90s! Thanks for putting this out there Matt!!
Reminds me of the old ogus videos. Brings a tear to my eye. I’m ready for the return, got hyped off a fucking warm up video. I can’t wait for more training videos.
Matt, I've been training for nearly a decade and have been suffering from chronic injuries the last six months. This is exactly what I needed to enhance my warm ups and help to reduce injuries. Thanks so much! Great to see you back on RUclips!
I’ve been doing your pre workout mobility warmups for legit 6-7 years now. Kept me injury free the entire time 🙏
So thorough. Not only do you address every facet of scapular, glenohumeral, and T-spine movement, but you brilliantly weave them together into a proprioceptive medicine that speaks to some of the most common imbalances and dysfunctions associated with bodybuilding style training and fitness in general. You are a well of knowledge.
You are the real MVP! Thank you for sharing these warm up exercises, I’ve learned at least 3-4 new warm ups that I can’t wait to try!
1. High+Side Reaches
2. Wall Slides
3. Bird Dogs
Looking forward to incorporating these into my warm-ups. Thanks for the informative video!
wish you still made videos on the regular. I remember back in the day finding a video and it was one where you talked about how to do the over head military press. Just some small tweak that you mentioned I did and it helped me a ton in being safer, and pressing better with more weight.
Nobody: "Hey Matt can you upload the same Upper Body Warmup Routine for the 10000th time?"
Matt: "Say no more fam."
Keep the fragmented LOA intro. Provides all the feels. Great video, glad you’re back
THE LoA LEGEND, THE KING OF RUclips FITNESS is backkkkkkkkk
Matt Ogus, you're awesome buddy! Really great information sir!
Band y raises, face pulls, external internal rotations, wall sides, cat dog 🔥
Bird
Happy to see you back Matt!! Keep it up!! 💪🏼
jimmyxchang thanks man! Will try my best
Bring back the ogus cake my dude 💪🏼🤘🏽
3 favourites: Lacrosse ball chest smash, banded facepulls, banded Y raises.. can’t wait to give all them a try :)
So glad you are back in the game
*2:04* Jeff Cavaliere enters the chat
Hi Matt, thank you for this video, undoubtedly will save many shoulders for years to come.
Do you also have a post workout or rest day shoulder mobility routine you could possibly share?
Shoulder health is one of those things myself, along with many other lifters, have i'm sure neglected until it's too late, and so playing catchup in order to be able to continue lifting isn't fun but is certainly necessary.
Glad to have you back Matt! I think it would have been better if you did a voice over during the warmup instead of text on the screen.
Foam roller and resistance bands are game changers for warming up!
RamenBee resistance bands are key!
Hey Matt, thanks for another informative video! Have you ever tried dead hangs for shoulder related problems? If yes, any benefits/drawbacks for doing them?
Welcome back you're what the games been missing plus now you can buy me a bench and a squat rack with a deadlift platform so I could get started
I do the internal and external rotations, face pulls, and the tricep push downs. Guess I gotta add a bit more
Continue dropping videos Matt 👍🏻
Gabe you another thumbs up , keeps the content coming ( preferably nutrition) , love the nutritional videos !!!
OGUS CAKE! lol oh yucky lavado how his macros were so sad back in the day. LOL miss you matt congrats on the wonderful family and life choices you have made ride that wave brah.
TOP3: Mini-Banded Rows, External/Internal rotation and Straight Arm Lat Pulldown - think this is plenty to warm up, considering doing 3-5 sets of each of them (high reps ofc)
Good warmup and movement this is basic warm up on fitness matt to show us good educate👌
Are these effective for combatting shoulder impingement? If not could you do a video on what is? Been struggling with it for years
MrJc201222 really depends on you and your individual issue, I’d recommend seeing a physiotherapist, or look up eric at Precision movement. Good search precision movement shoulder impingement
Thanks 👍
Should I use Injectable Winstrol or Winstrol tabs with my Clen for my peak week?? Does it really matter?? I’ve heard you have great drug advice for contest prep !!! Thanks and huge fan of yours !! ☺️☺️☺️🙌🏼🙌🏼🙌🏼
I'm not the guy for that. I'd recommend finding an NPC/IFBB team coach. Just find the Olympia/arnold or other high level NPC/IFBB show competitors, many tag their coaches.
mobility is super important. great to see you back bro
I'll admit..I don't usually do much dynamic warm up. Just a few light sets of whatever exercise I do. Somehow I've always had/maintained great overall mobility.
I've been lucky because I've remained injury free training balls to the wall for nearly 25 years (turn 39 in Dec). But I do think I need to start warming up better for longevity now that I'm closing in on 40.
Instant click. I needed this. Thank you!
Kane_Fitness my pleasure man!!
Can you please do a series on different body part mobility that you would do? It would help a lot
The GH has been kicking in hard I see
The OG is back.
This warm up is so underrated
Matttttttt im so pumped you’re back! Will you be uploading a few times a week??
I see people doing that external / internal rotation with light dumbbells all the time.
first time that i see the superman executed like this .
but your right about the range of motion
I've waited years for this.
This was a whole workout in itself! Lol💪
Great information.. I was the one doing the first movements that you should with the dumbbells haha but these should build a lot better mobility. How much have these routines improved your strength directly?
fan from malaysia🇲🇾🇲🇾🇲🇾🇲🇾✌️✌️✌️✌️,,i hope one day u can come to malysia💪💪💪
I have to work out from 4-6am each day before work and as it is I can often run over time. Due tot this limited time frame I do the very minimum to warm up, maybe some star jumps to get the blood flowing and maybe one warm up set. I generally do higher rep sets, lowest would be 8 reps for the bench press. I'm one year into training now and have made some impressive progress without any issues so far but am I risking an injury?
Nope ur fine
Can you tell us abt your cycle dude ? Dbol ? Sarms ? Thanks man
Sup Ogey! Do you recommend the shoulder warmups if I currently have a minor shoulder injury? Will it help or hurt?
Been using your original warmup for the last 3 years. Like that one better, but I suppose you had a shoulder injury or something so going extreme in the shoulder warmups now.
RUclips threw this little gem my way. Its. Been forever seeing Matt
Welcome back bro just like to know where u went
Keep pushing yourselves everyone. You want change? Go and get it. No one is gonna do it for you. You’ve got this. Shoutout to #KingOgus
matt are you gonna compete soon?
Great stuff as usual :)
Regardless of my warmup I have pain on the inside of one shoulder blade and clicking whenever I barbell bench with a full ROM :(
Adnan A stop bringing the bar to your chest. Stop when humorous comes to extension, not hyper extension
Your rotator cuff is lacking space thus the grinding. It’s better to fix the root problem, there’s tons of ways or you could see a physio to help. Wish you the best brother!
oz goz but I need to go full ROM for powerlifting
ChorngJoe possibly, but the pain isn’t in the glenohumeral joint. It’s hard find a physio who knows about lifting and isn’t too expensive. Thanks man!
Adnan A google Joel Seedman 90 degrees.
Worth a shot.
Nice video 💪
Warm up took so long he changed shirts and gyms
Hey Matt are you doing PPL? If not what is your weekly programming like?
Missed you OG
Another ogus upload 😄
Christian Marrero 🥺🥺🥺
Seriously bro ty for the upload, I did a few of these warm ups yesterday and my push workout was 20x better than usual.
OGUS for the WIN! 💯💪🏽
I thought someone stolen ur pic and used it as thumbnails lol 😂😂 but obviously it’s u uploading again 👌
but some guys say that you dont need any mobility or warmup before you do your first exercise. They say just go and do exercise with empty bar and that is ok.. Science based, What do you think about that?
90% of people dont have time to warm up like this. Just warm up with the bar
Who?
That’s fine if they believe that.
I don’t think they’d advocate against doing a few minutes of X,y,z if you personally believed it improved your performance.
Yo!!! Where did you cop that foam roller!??
What brand bands you Using man?
Do you do the pec smash excercise on bench days? Feel like it could loosen up the chest too much and lower strength
No such thing
Ain't nobody got time for that.
That’s his personal warmup and what works for him. He didn’t say do everything in it
Was wondering when you were going to embrace the being bald issue
He is back!!!!!!Waiting for legs !!!
👍🔥🔥content. more vids please
Matt, please start Matt vs 4!!
How's lil'Oggie, Matt?
satinderjit4 Grayson’s good my man! Thanks for asking!
Thanks Matt, you're delivering quality content! How long does the warm up session take?
Nate Brown usually about 6-10 minutes on push days where I do most/all these movements. And maybe 5 minutes on Pull days where I leave out quite a bit of this (including the triceps extensions, wall slides,)
New collab with lovado? The OG reunion
Do you do personal training?
Damn wish I found this a year ago. My shoulder has been in pain for over 2 months. Rotator cuff/inflamed bursa apparently. Gains gone!
Everything with the bands are in my warm up
As someone who has torn both rotators, I find these sorts of segments very useful. Fuck everyone trying to use you as an outlet to some unfunny punchline (because they're fucking beta, sheeps). Greetings from sunny South Africa :)
Welcome back!
Regina B thanks Regina!
Nutrition on point
Your physique is goals
Props to the dude doing Seal Rows 👍
one of my workout partners!
You gotta do this for your lower body
To be fair I used to take Matts word as gospel and I’ve followed him prior warm up videos to a tee but watching now it definitely seems excessive to say the least. I prefer Athlean Xs approach to warming up. 1, 2 maybe 3 mobility drills that mimic the movement patter for the day and a good few warm up sets with a lighter weight.
Should have listened to what he said at the end. He said that this much might be excessive for most people and you should only pick a handful.
Fritchard Ahh well there you go, Matt is still the guy!
@@jakehawes2290 he really is lol
All those description links yet missing song credits :/ love the vid & music
i'm a total piece of shit, after he showed the bare minimum i just said ok ima do that, lol
Awesome
LOA Gang checkin in
finally!!!!
How long does this take? Seems like ages... I realise that warming up will help reduce risk of injury but damn lmao. Normally my warmup is about 5 mins + pyramiding up to my working sets.
TheRealEND for me usually 5-10 mins depending on whether I do it all, how long or how many reps I do each, etc.
Ogussss cakeeeeeee
Bills.Need.To.Be.Paid.
Hseo Jeon everyone has bills. Me posting this has nothing to do with an immediate need of money. Why come here to shit talk?
Not a funny joke if you’re gonna tell me it was a joke
When masteron destroys your hairline....
That lighting lol
Lol you clowns still think he’s geared up? Looks natty af to me.
Bills are due, new video time
whatsforsupa im pretty sure he is well off with the Strengthetics subscribers. Its phenomenal. Dont hate when people are grinding
That whole warm up was my work out
I miss the good old days when Chris Jones wanted to compete with you
The half natty king is back to save my shoulders 💪
Song????
Mah niggah 👌👌