Shoulders
Shoulders stiffen from long hours at a desk, on the handlebars or in the water, and they free up when you take them through their whole range and then make them strong overhead. Here is every movement we teach for them.
Why it works: Stiff people work harder for every stroke
Short on time? Start with these three
- PuppyLong holdFrom hands and knees, walk your hands forward and let your chest sink while your hips stay high over your knees. Stretches the shoulders, armpits and side ribs.
- Kneeling HaloMovingKneel tall, hold the bell upside down by the horns and circle it around your head. Kneeling stops your hips and back from helping, so your shoulders do the work.
- Overhead CarryStrengthLock a kettlebell overhead, biceps by your ear and ribs down, and walk with short steady steps until it drifts. Then switch arms. Also called the waiter's walk.
Long holds
Stay still in the shape for minutes and let the muscles settle.
- Downward-Facing DogFrom hands and knees, lift your hips up and back into an upside-down V, knees bent as you need. Stretches calves, hamstrings and shoulders at once.
- PuppyFrom hands and knees, walk your hands forward and let your chest sink while your hips stay high over your knees. Stretches the shoulders, armpits and side ribs.
- Thread the NeedleFrom hands and knees, slide one arm under your body, palm up, until that shoulder rests on the floor, hips high over your knees. Twists your upper back.
Moving
Move in and out of the shape, a little further each time.
- Bear Sit-ThroughFrom hands and feet with your knees hovering, thread one foot under you to the far side and turn your hips up to the sky. Then back through, and the other way.
- Cross-Body ReachFeet wide, hinge and send one hand toward the opposite shin while the other arm reaches up. A standing twist through the ribs, hips and backs of the legs.
- HaloHold a kettlebell upside down by the horns and circle it slowly around your head, close to your skull, ribs down, so only your shoulders move.
- Kneeling HaloKneel tall, hold the bell upside down by the horns and circle it around your head. Kneeling stops your hips and back from helping, so your shoulders do the work.
Strength at length
Work the muscles hard while they are long.
- Double WindmillA bell overhead in one hand and a bell in the other hand at your side. Hinge sideways, take the low bell to the floor and keep the top bell stacked over your shoulder.
- WindmillLock a light kettlebell overhead, turn your feet away, push that hip out and fold down your front leg, eyes on the bell. Works hips, side body and shoulder.
Strength
Hold or lift your own weight.
- Double Overhead CarryBoth bells pressed overhead with locked arms. Walk tall with your ribs down until your arms or your posture start to give.
- Half Get-UpThe first half of the Turkish get-up. Press the bell up from the floor, roll to your elbow, then up onto your hand, and come back down the same way.
- Overhead CarryLock a kettlebell overhead, biceps by your ear and ribs down, and walk with short steady steps until it drifts. Then switch arms. Also called the waiter's walk.
- Reverse WarriorFrom Warrior II, turn your front palm up and reach that arm overhead while your back hand rests on your back leg. A long stretch down the side of your body.
- Side PlankBalance on one hand and the edge of one foot, body in one line, top arm up, then roll through Plank to the other side. Works your waist and shoulder.
Balance
Stay steady on a narrow base while you move.