7. One-Arm Bottoms-Up Kettlebell Press
The Emphasis: All deltoid heads, scapular stabilizers
The Breakdown: Many people ditch overhead pressing movements if they have a preexisting shoulder injuries. This is the perfect exercise to get you back on track. This is basically an overhead press using a kettlebell, with the bulky part of the bell above the handle. This places the kettlebell in a precarious position, requiring a stronger grip and much more control of the weight throughout each rep. The plane of the scapula is generally much more shoulder friendly, making it safe for many people with a shoulder issue. This exercise also forces you to use less weight than usual by recruiting more of your shoulder stabilizers instead of the other three shoulder heads (anterior, medial, posterior). It also forces your grip strength to be challenged, and in return, forces your rotator cuff muscles to fire reflexively. As a bonus, you must stabilize the core to allow the scapula and humorous to move correctly.
The Plan: This exercise should be done when you are coming off a shoulder injury in the beginning of your routine to help stimulate your shoulder stabilizers and rotator cuff muscles. Think of it as a rehabilitative overhead pressing movement. You can also use this a complement to your current shoulder routine to help round out your shoulder development and improve shoulder health. Three sets of eight reps works best due to the stability demands of the exercise.
For more training info from Justin Grinnell, CSCS, you can go to www.justingrinnell.com, or visit his gym’s website at www.mystateoffitness.com, his Facebook page, or check him out on Twitter.