2 Key Movements To Make Your Shoulders More Powerful And Durable.
Mar 11, 2025It is a fact that your obliques are wildly important to the strength, stability, power and overall health of your shoulders.
Think about movements such as pitching, throwing, punching, spiking and swinging (a bat, a club, etc).
Your obliques add some juice to your movement, and play a vital role in your explosivity, follow through and overall durability of your shoulder capsule.
This is why we recommend incorporating movements to target your obliques when you train shoulders.
Here is an abdominal sequence that targets your obliques in a powerful way.
The emphasis is on proper execution of the movement, NOT SPEED.
Abdominal Sequence:
Oblique Isolators: (15 reps ea side)
- Lie on your back with your knees bent, fingertips touching the base of your skull, elbows out to the side.
- Tilt knees to your right, rolling slightly onto R glute; and move your left hand so that your fingertips are on L obliques.
- Blow all of your air out, and tighten abs.
- Lift your torso and contract L obliques. Do 15 reps and repeat with opposite side
PRO TIPS:
KEEP TENSION ON YOUR ABS throughout the entire sequence.
Lead with the chest and make the obliques work.
Do not be surprised if you find inequalities in strength and recruitment between the two sides. We will equalize them.
Bicycle Abdominals (15 reps)
- Lay on the floor, fingertips touching the back of your head. Blow all of your air out and keep your abdominals tight.
- Bring R shoulder to L knee, twist and bring L shoulder to R knee. This is one rep.
- Lead with the shoulder and DO NOT PULL ON YOUR NECK/HEAD
Perform oblique isolator and bicycle abdominals as a circuit for a total of 4 cycles.
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