The shoulder track is hard to write about because the variety of moves is sooooo huge! Overhead press, side raise, rear raise, upright row, rotator raise, mac raise… the list goes on and on… My main tip with this track is that height and range of motion are not your friends here – really focus on quality of movement and quality of muscle contraction. To simplify I’m just going to focus on a few moves.
Side raise: With plates in your hand and elbows at 90 degrees, focus on reaching and pressing the elbows wide and away from your body. The most important thing is that you keep your elbows slightly below and in front of your shoulders at the top of the move!
Upright row: Use the caps of your shoulder to lift the bar. Again, height is not your goal here, it’s quality of movement. At the top of the move the bar should be around your lower chest and your wrists shouldn’t kink or look weird in the mirror. Think about letting the bar ‘hang’ from your elbows.
Overhead press: Pro tip – do NOT lean back and lock out the joints at the top of the move. Think about trying to lean into the bar. Here’s the real key, though… If you looked up with just your eyes (without moving your head) at the top of the overhead press if you should ‘just’ be able to see the bar.
As always, brace the core for everything and keep a really strong set position for this track. You’ll need to focus especially hard on keeping the neck long and shoulders down and back because your whole body will be tired by this point!