I usually hang a while, do a few chins, some broomstick dislocates, and the empty bar for several sets.
Coach Rippetoe,
Thanks for sharing your knowledge in the books and on the forum.
I'm a creaky 41M novice, making good progress, but have experienced some setbacks related to shoulder pain.
I have a questions regarding shoulder warm-up;
- SS press chapter says approach the empty bar after a good shoulder warm up
- PP suggests a bunch of wiggling and arm waving are not rqd for warm up
- On either internet or in SS, you suggest a 2.5 lb rotator cuff cheerleader routine is probably not an effective use of time
What do you recommend for shoulder warm-up?
I usually hang a while, do a few chins, some broomstick dislocates, and the empty bar for several sets.
I have shoulder issues as well and my general warmup for my upper body is thus:
10-20 passes of Upper Back foam rolling
15-25 arm circles at High, Middle, and Low
25ish Shoulder dislocations with a broomstick
20sec Lat Stretches
20sec Behind the back Tricep Stretches
20sec Chest Stretches
Then general warmups of the given lift at Barx5x2 then reps at 55% 75% 85% Worksets
Minus the lift specific warmup it takes about 3-5 minutes.
I've been doing this for about a month now and any lingering pain from my surgeries and A/C separation are practically gone. Best of luck to you with your shoulder.
Shoulder injuries are quite the bitch.
-Hat
The above specific suggestions are swell; I would just add that whatever you choose, do it consistently. I find that when I am a good boy and do some stretching at the beginning and end of the day, and as required during the day if I feel something acting up, my shoulders and other joints are generally much happier. Ounce of prevention, pound of cure, and all that rot.
I guess this further confirms that I am some sort of weirdo....I do a couple of arm circles in each direction, then start with 135 for a bit and go to it.
On days when I'm really feeling stiff I'll do a set with the bar first.
sb