3 Unusual Exercises to Bulletproof Your Shoulders Against Injury

Shoulder injuries are among the most common issues faced by athletes, weightlifters, and fitness enthusiasts. The shoulder joint’s extensive range of motion makes it highly susceptible to injuries such as rotator cuff tears, impingement syndrome, and labral tears (van der Windt et al., 1995).

Research shows that 36% of weightlifters experience shoulder pain at some point (Kolber et al., 2013). Addressing this requires exercises that go beyond traditional strength training to enhance stability, mobility, and resilience.

1. Shoulder CARs (Controlled Articular Rotations)

How It Works

Controlled Articular Rotations (CARs) improve shoulder joint mobility by taking the joint through its full range of motion. This promotes synovial fluid circulation, enhances joint capsule integrity, and strengthens underused stabilising muscles (Dutton, 2012).

Execution

1. Stand tall with your arm extended straight.
2. Slowly rotate the arm in a circular motion while keeping the rest of your body still.
3. Move through the largest pain-free range of motion possible.
4. Perform 3-5 slow repetitions per side.

Why It’s Effective

Shoulder CARs reinforce joint control in end-range positions, helping to prevent excessive stress on tendons and ligaments. Studies show that joint mobility work like CARs can reduce the risk of injuries by enhancing neuromuscular control (Behm & Sale, 1993).

2. Kettlebell Bottoms-Up Press

How It Works

This exercise challenges shoulder stability, grip strength, and neuromuscular coordination. Holding a kettlebell upside down forces the stabiliser muscles, such as the rotator cuff and serratus anterior, to engage more effectively (Lehman, 2006).

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