By Michael Krueger
I like working my shoulders, so of course my clients like to work their shoulders too. There are an incredible number of exercises that you may use to address shoulder strength and flexibility. There are so many variations available for each exercise that if one doesn’t suit you it is easy to find another one that does. The next time you are raising a ladder or working over your head, you will find that the time and effort you invested in training your shoulders was well spent.
Complexity Compounded
I don’t think I know anyone who hasn’t had a shoulder problem of some sort at one time or another. Shoulders are very complex, yet elegant, joints. They are held together and stabilized by an intricate array of muscles and ligaments, which have an incredible range of motion and are designed to tolerate an unbelievable amount of sheer force and rotational stress. But if you don’t take care of them you will find that this complexity makes them vulnerable to injury, and they take an agonizingly long time to heal.
The rotator cuff is a group of four muscles that come together as tendons to hold your shoulder together. There are many ways in which you may cause damage to this complicated arrangement. Athletes and workers who engage in a great deal of repetitive motion and ballistic activities (i.e., baseball pitchers) are most at risk. As you age, there can be problems associated with natural wear and tear, and among younger people–and firefighters–falls are a quite common cause of these tears.
I’m not going to get too detailed about rotator cuff injuries; just understand that in 2008, nearly two million adults saw a doctor because of rotator cuff problems. That alone should put shoulder health toward the top of the list of things to address when considering the design of an exercise program.
If you have shoulder pain, it is of the utmost importance for you to see your doctor for a proper diagnosis and treatment. Then you must obsessively perform the rehab program given to you by your physical therapist. Remember, you will continue to do these exercises forever, not just until it feels better (I’ve done a shoulder rehab regimen regularly since 1973). Even after you are pain free, continue to do you rehab exercises; they will maintain the health and function of your rotator cuff and that will keep the pain and disability away.
Eventually you will regain normal function and can include exercises that are designed not just for rehab but for developing big muscles and improving strength.
Shoulder Exercises
The exercises usually prescribed for rotator cuff rehab are very small moves with very little weight focusing primarily on internal and external rotation. If you use too much weight, you will shift the focus from the smaller muscles of the rotator cuff to the larger shoulder muscles such as the deltoids, and that misses the point entirely. So if you are prescribed rehab exercises, do them exactly as indicated, and soon you will be ready to incorporate bigger and heavier exercises into your program. Be consistent and be patient.
Let’s start with the overhead press, a generic term that encompasses any move that starts at shoulder level and proceeds overhead. These are compound, or multi-joint, exercises because they involve the bending of more than one joint. These exercises may be performed with a machine, a barbell, dumbbells, bands, medicine balls, kettle bells, logs or rocks, or virtually anything you can pick up and push over your head. You may do them standing, sitting, or kneeling. They can be performed with one arm or two, together or alternately. You may track in front of your head or behind your head (I do not recommend or teach behind the head presses; in my opinion, the perceived benefit is not worth the risk of injury). Overhead presses focus mostly on the deltoids, the upper pectorals, and the triceps.
Lateral raises, front raises, side lying raises, and bent-over lateral raises are a very nice complement to the overhead press. All three of these moves work the deltoids but also isolate parts of the upper back including the teres minors and trapezius. Because these raises effect the bending of only one joint, they are considered to be assistance exercises. These raises may also be done with dumbbells, kettle bells, bands, or a low pulley cable machine.
Upright rows are a somewhat controversial exercise, since some people experience joint pain while doing them. If you do have any pain doing an upright row, stop immediately. It’s not going to go away. It is amazing how quickly a serious rotator cuff injury can occur. One rep can do it. If they feel okay and you like them, keep them in your program. They are great for working the rear deltoids and all three parts of the trapezius.
Past and Present of the Overhead Press
If you were to do just one shoulder exercise, I would recommend the overhead press. This was the old-school big exercise of choice before the bench press overtook it. Prior to 1972, it was included in the Olympics along with the snatch and the clean and jerk. Unfortunately, the performance had gotten so sloppy by that time that it looked more like a laid back standing bench press than a classic military press. A classic press does not involve much, if any, back leaning and no bounce or push with your legs. When it was dropped from the Olympics, it was pretty much unrecognizable from how it had been done back in the 1930s.
Now a great many people shy away from the overhead press in any of its variations. Some people have good reasons–previous shoulder injuries, for example–while others are simply intimidated. I will be the first to admit that any variation is difficult. I will also say that every one of my clients does an overhead press of some sort. Some of them I have had to bring along slowly over many, many months, trying different variations to find one with which they are comfortable. They have needed to train not just their muscles but their minds to the physical and mental demands of pushing substantial weight over their head.
The overhead press demands alot of a trainee. It puts an amazing load on your core, particularly the lower back, as well as your arms and shoulders. Often, remedial work must be done on the lower back, hips, and abs before adequate stability can be maintained while accomplishing a standing press. Even people with good cardiovascular endurance will get out of breath doing a heavy set of standing overhead presses. Progression tends to be slower with overhead presses than with many other exercises, so if you are impatient, they can be a bit frustrating, but trust me, your efforts will be greatly rewarded.
Bottom Line
If there isn’t a physiological reason for you to avoid overhead presses and additional shoulder work, then I suggest you get to it. In firefighting, there are many situations where exemplary shoulder and back strength along with core stability are of the utmost importance.
Don’t ignore your shoulders. Train using these exercises hard and regularly, and the results will be fewer injuries; improved performance; and a long, pain-free career.
Michael Krueger is an NSCA-certified personal trainer. He got his start in fitness training while serving in the United States Coast Guard. He works with firefighters and others in and around Madison, Wisconsin. He is available to fire departments, civic organizations, and athletic teams for training, consulting, and speaking engagements. He has published numerous articles on fitness, health, and the mind-body connection and was a featured speaker at the IAFC’s FRI 2009 Health Day in Dallas, Texas. E-mail him at MKPTLLC@gmail.com.
