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How To Correct Your Shoulders For Calisthenics | 5 Minute Routine

5-minute routine to strengthen and protect the joints and muscles around the shoulders

Demand Of Calisthenics On The Shoulders

The shoulders are a strong and powerful muscle group in the upper body, essential for a wide range of movements in calisthenics training. These muscles face a significant demand from various upper body exercises, making it vital to strengthen them. Strong shoulders not only help you manage the load but also execute movements more efficiently and effortlessly.

Many understand the importance of incorporating shoulder-strengthening exercises into their calisthenics regimen, including pike push-ups, dips, and pull-ups. However, it's often overlooked that the scapula, shoulder joint, and surrounding joints (acromioclavicular and sternoclavicular) also require attention. These areas benefit from being moved through various ranges of motion, which in turn, strengthens the surrounding muscles and provides better support during calisthenics and bodyweight training.

Neglecting to expose these joints to a variety of movements, such as arms-behind-the-back movements, shoulder internal and external rotation, and overhead movements, can lead to underdevelopment. When the body is unaccustomed to these positions, placing a load on these areas can increase the risk of injury. Failing to move the joints through their full range of motion or to load the tendons and surrounding connective tissue properly can compromise joint integrity. This results in not only poor progress but also makes these areas more prone to injuries.

5-Minute Routine To Correct The Shoulders

To bolster these critical areas, a multifaceted approach is needed. While continuing with intense compound movements using proper technique is important for increasing shoulder capacity, it's equally important to integrate supplementary routines. These additional exercises are specifically designed to further strengthen and condition the muscles and connective tissues surrounding the shoulders.

Exercises Include:

  1. Plank Shrug To Pike

  2. Reverse All Fours

  3. Prone Cuban Rotation

  4. Superman Isometric

  5. Wall Angel

This straightforward, 5-minute routine serves as an effective guideline that you can easily incorporate into your weekly regimen. Its primary goal is to fortify the shoulders and safeguard them against potential injuries. Preventing injuries is key to continuous progression, allowing you to remain consistent and enjoy your training sessions fully.

The routine is particularly beneficial for both rehabilitating and prehabilitating the joint relating to the shoulder and scapula. It focuses on strengthening muscles that are often overlooked in training routines, such as the lower trapezius, rotator cuff muscles, serratus anterior, and rhomboids, while also stretching commonly tight muscles like the upper trapezius, neck muscles, biceps, and pectoral muscles. This dual approach ensures better support and healthier tissues, paving the way for your success in calisthenics.

Key To Calisthenics Progress

This routine covers the core principles we emphasize in our one-on-one and group personal training sessions. We prioritize rebalancing the shoulder, incorporating exercises from this routine to ensure comprehensive care and improvement. Our approach to understanding shoulder mechanics has been instrumental in helping our students achieve continuous progress, leading them to discover a healthier and stronger body.

Our students are diligently working on mastering skills such as front levers, handstands, headstands, L-sits, and more, all of which demand significant shoulder strength and stability. By integrating routines like this into their training, they report feeling more supported and in better control of their bodies. This necessary stability and strength not only boost their confidence but also significantly reduce the risk of injury, allowing them to pursue their calisthenics goals with greater assurance and success.

Better Shoulders Better Results

Take a moment to watch our video walkthrough of this shoulder-strengthening routine. Feel free to incorporate it into your weekly training regimen. Use this routine as a flexible guideline, adjusting it to better align with your personal fitness goals and needs. Should you require any further advice or wish to tailor the routine more specifically, please don't hesitate to leave a comment below. We're here to assist and would be more than happy to offer our support and guidance to ensure your training is both effective and enjoyable.

Enjoy the day,


Calisthenics in Amsterdam

Personal Trainer in Amsterdam West


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