The BEST Total Shoulder Warm-Up! (Can-Opener / Around-the-World)

Aloha my friends!

Today I want to share with you what I consider to be the BEST single all-around shoulder warm-up there is! (Although of course, like always, variety is essential.)

Those of you who have gone through the Hypertrophy Series Total Shoulder, Back, or Chest Programs will recognize it!

First, I’ll explain how it’s done… then I’ll briefly touch on why it is arguably the best.

This move is called “around-the-world” by some, “can-opener” by others, but whatever you call it here’s what it looks like (note that this GIF is sped up 25% to fit file size limitations):

It’s performed by holding the edges of a plate (or the ends of a dumbbell if you don’t have a plate… although a plate is ideal), and starting with the plate held down and out to the side. Then you’ll bring the plate up and across your body, then circle the plate behind your head, and back down to the opposite side… then reversing that motion in the opposite direction!

The key here, and the source of the most common mistake, is that you need to have the plate circle low around the back of your head & neck — NOT above it!

The around-the-head part of the movement should NOT look this this….

Rather it SHOULD look like this…

Your forearms should be passing within a couple centimeters of the top of your head!

Now, why might this be the single best shoulder warm-up?

Because it works virtually every single shoulder muscle and function, and does so across multiple different planes and angles!!

If you’re starting with the plate down and to your right…

1. Bringing the plate up and across your body engages your left POSTERIOR (rear) deltoid and your right ANTERIOR (front) deltoid concentrically
2. As you get to chest height your LATERAL (middle) deltoids are engaged on both sides concentrically
3. Bringing the the plate around the left side of your head works the ANTERIOR deltoid and shoulder EXTERNAL ROTATORS on your left, and the LATERAL deltoid and EXTERNAL ROTATORS on your right (note that the posterior deltoid IS an external rotator)
4. Bringing it back around the right side of your head works the LATERAL deltoid and shoulder INTERNAL ROTATORS on your left, and the ANTERIOR deltoid and INTERNAL ROTATORS on your right (note that the anterior deltoid IS an internal rotator)
5. Dropping back to chest height engages your LATERAL deltoids on both sides eccentrically
6. Dropping down and across to your left side engages your right POSTERIOR
   deltoid and left ANTERIOR deltoid eccentrically
7. Then reversing the motion back to the original side works all the same muscles and motions but with the left & right side roles flipped!!

But wait… there’s more!

I won’t dive into exactly how this technique works all the other 13 muscles that are directly involved in moving the shoulder joint… but sufficeth to say that it does effectively engage ALL of them!!

And not only that, but the low behind-the-head motion forces those muscles to engage their FULL range of motion — effectively warming and preparing your muscles and joints for ANY exercise involving the shoulders (which is virtually all upper body exercises) while also significantly improving scapular mobility!

I don’t know of any other exercise that performs all of the above to the degree that this technique does, making it — in my mind at least — the best single shoulder warm-up exercise that exists.

Application: Integrate this TOTAL SHOULDER warm-up into your upper body routines!!

Related Tip: Remember, as I’ve stressed previously, that you should NOT stretch before a workout to warm up!! It increases the risk of injury and decreases strength and power in the subsequent lifting session. Either use a light-weight exercise specifically designed as a warm up (like the one above), or perform myofascial release on the muscle group you’ll be working! (See Fitness-Tip Friday Week 24 for more details if you’re an All-Access Member)

Relevant Previous FTF Tip(s):

1) Myofascial Release – Benefits & Use-Cases (Including as the BEST Pre-Workout Warm-Up Routine!)

Relevant Research Article(s):

1) Shoulder Joint and Muscle Characteristics in the Recreational Weight Training Population

Relevant Dr. Gains YouTube Video(s):

1) Lifting With Shoulder Pain / Injury? This 10-Week Science-Based Program Will Change Your Life!

Relevant Dr. Gains Workout Program(s):

1) Hypertrophy Series Total Shoulder Program