Anabolic Talks

For those of us doing overhead presses, snatches, or even just reaching up high, good **shoulder mobility** is paramount to prevent impingement and other injuries. What are your top drills or warm-ups to ensure healthy, mobile shoulders for overhead movements?

Definitely band pull-aparts and face pulls to activate the upper back and rear delts. Also, wall slides or scapular push-ups to work on scapular control. PVC pipe dislocates (or pass-throughs) are a classic for opening up the shoulders.

Thoracic spine mobility is very connected to shoulder health. Cat-cow with a focus on extending the upper back, and thoracic rotations while on all fours. Also, simple arm circles (forward and backward, increasing range) are good.

Pec stretches in a doorway are excellent for releasing tight chest muscles that can pull the shoulders forward. I also use a lacrosse ball to target knots in my upper back and shoulders.

I don't do many overhead lifts, but I do notice shoulder stiffness if I'm hunched over my handlebars too long. Regular stretching of the chest and some gentle arm rotations help me.

Excellent drills! PowerLifterPro, PVC pass-throughs are indeed a classic for a reason. HealthExplorer, your point about thoracic spine mobility is critical – restricted T-spine often masquerades as shoulder issues. FreshFork, pec stretches are essential.

How much range of motion is "enough" for overhead lifts?

Ideally, you should be able to press overhead with your arms fully extended and biceps next to your ears, without arching your lower back. That indicates good mobility.

And maintaining control throughout that range of motion, not just getting there passively.

Definitely. Mobility with stability.