Keegan Smith demonstrates six band movements for shoulder health: three inner-range exercises targeting the posterior deltoid and pecs, three outer-range movements for overhead and horizontal mobility. The sequence uses tension-focused sets and a double-band behind-the-neck press to restore mechanics and reduce impingement risk.
10 reps
ATG coaches, I've got a sequence here for you to get your shoulders prepared for just about anything. First one is going to be very familiar working the inner range. For the posterior delt, the back of the shoulder is working harder. If we can stretch across the body and really fight for that last part, that's going to help us prepare for what's coming next. The next one is to stand on the band and then lateral raises or even getting up to all the way overhead. So those who are familiar with weightlifting, you can do it a bit like a snatch. Bringing life into the shoulders. Next one's a bit of a funky one. Inner range for the pecs. Okay. So crossing the body, you're going to get quite. You want to get quite a bit of tension in the band with this one. Cross the body about 10 reps. 10 reps. Those who have underactive pecs, which is always an issue for me, you're more likely to tear a muscle that is tight and weak. Now, that's going to make the muscle tight because we're working the inner range, but it's going to activate it, which means we can get into the next part. So once we've got the inner range warmed up some life into the shoulders, then we're going to go into outer range. This is restoring what kids are able to do. This band is quite light for this movement, but you see, I'm getting that Usain bolt shoulder position, so you want to be able to hold the shoulder in this position. When you go lower, you're going to find it even more stretch as you go heavier with the band, it's going to feel more intense, more like a back lever. All right. From there, out of range for the pec. So this position, use the pec lower, use the pec 45 above the body, use the pec. All right. So we want to build this outer range strength so that we don't get pec tears to restore human mechanics to the shoulder, how the shoulder is meant to be. If we undid a lot of the sitting and forward shoulder posture that's common in the modern world. Next one, I like to double over the band. So we're going to grab. Grab it as if it's like a bar. Like it's a bar above the head and we're doing like a behind the neck press. We're going to come all the way down to 90 degrees behind the body. If you're getting any pain or impinging in the shoulder, just go to where the challenge is. You might find switching the triceps on a little bit more. Helps to get it through. As it's getting better, you can try to let the elbows come in behind the body as much as possible. You're going to find this makes your behind the neck press, which is often really uncomfortable. For guys who've done a lot of bench press, done a lot of weight, it will become much easier. You're going to feel a lot of life coming into the shoulders with this sequence. Test it out. Let me know your feedback.
