Here’s Max Shank with Mike Bledsoe and Doug Larson from Barbell Shrugged, talking prevention of shoulder injuries, a few key points:
talking about Bottoms up kettlebell presses
do more of these, and try to get your bottoms up press to within 10% of your dumbbell press. Indicator of shoulder stability. Towards the end Max outlines how he does most of his pressing / shoulder work
Active mobility vs passive mobility – try to get your active mobility to about the same as passive mobility, you should be able to move all of your joints actively to the same range of motion as someone else can manipulate them to.
Breathing patterns: everything starts with the breath (great short quote that Max can’t remember who he stole it from ‘Proximal stability = distal mobility’) and having incorrect breathing muscle tone is a very common source of instability through the core leading to tightness in the shoulders. Info on correct breathing exercises here from Quinn Henoch
Side planks with good belly breathing, tall posture, and some neck rotations (to force the lat / teres to stop doing the job of the obliques) Dean Somerset has written a few times about the side plank helping hip mobility also
Max mentioned this article and a common fix for neck dysfunction, neck rotations at the top of a pullup and pushup position.
‘Owning a position’ Max and Doug talk of the importance of owning a position, as in being able to breathe fully and move your neck freely at the top of a pullup, or at the bottom of a barbell squat being able to take full breaths like /u/gnuckols ‘ Paused squat video with Omar from a while back
Scapular protraction on pushups: /u/Antranik and most from the /r/bodyweightfitnesssub are adamant on this also, here’s a video from him explaining the proper pushup – https://www.youtube.com/watch?v=4dF1DOWzf20&t=97s
Focusing on athleticism to create choices in sports rather than getting stuck in one training style / sport for life (this one may be unpopular with the powerlifting crowd here). Max also touches on this towards the start, basically saying everyone should have a phase of focusing on each different part of training, bodybuilding, powerlifting, gymnastics, olympic lifting, tricking, parkour, whatever
Asymmetry and the futility of creating symmetrical programs to fix imbalances
The importance of rotation work, Dr Jon Mike
is another strong/qualified guy who talks about transverse plane training very often on his instagram. Max talks about how he finds pretty much everyone to be horrifically weak in anti-rotation when they come to him for training.
If your shoulders are a little sore and you don’t have someone good near you who can evaluate and fix your issues properly, what should you do? Basically don’t give up, train the shit out of everything that doesn’t hurt it, and check out his book (The Simple Shoulder Solution) which has more of his methods detailed in it. He talks about how his book takes people up to L-sit to handstand on rings, or skin the cat, which are basically shoulder circles under load, one a pull, one push.
Gymnastics moves leading to strong / mobile shoulders. Max also talks about the benefits of proprioceptive input from doing bodyweight movements – I have to say personally I can vouch for that, did gymnastics as a kid and have always been quick to pick up new movements/sports, because it’s very easy to be aware of your positions and copy what others do when you have a good proprioceptive connection.