Shoulder Stability Exercises

November 1, 2010 | Featured in the November, 2010 Issue

Must See Strength Training Videos

Perform one of the following exercises during each workout to strengthen the crucial stabilizing muscles in your shoulders.

Physioball Walkout With Push-Up

  • Assume push-up position with hips centered on physioball
  • Keeping back flat and core tight, slowly walk hands forward until feet are on top of physioball
  • Perform Push-Up
  • Walk hands backward and return to start position
  • Repeat for specified reps

Sets/Reps: 3x10
Benefits: Your shoulders work to balance the body and prevent you from falling off the ball, strengthening the small stabilizer muscles that help you deliver a blow or absorb force contact with an opponent or the ground.

External Rotation

  • Lie on side holding light dumbbell in front near mid-torso with elbow bent at 90 degrees and palm facing in
  • Keeping elbow pinned to side, rotate hand away from body until forearm is parallel to floor
  • Return to start; repeat for specified reps
  • Perform set with opposite arm

Sets/Reps: 2x10 each arm
Benefits: This targets rotator cuff muscles, which keep your shoulder joint together. These muscles are easily injured, so it’s important to condition them to keep your shoulders healthy.

Hand Ladder

  • Perform the following speed ladder patterns with your hands while maintaining push-up position.
  • Forward Run: one hand in each box
  • Lateral Shuffle: two hands in each box, no crossover
  • Ickey Shuffle: two hands in each box, one hand out in diagonal shuffle
  • Reverse Ickey Shuffle: two hands in each box, one hand out in backward diagonal shuffle

Sets/Reps: 2x each pattern
Benefits: The different ladder drills train the shoulders to be strong and stable in their full range of motion, preparing them for unexpected movements or blows sustained during sports activity.

Related Exercises

Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...

Featured Videos

Adrian Gonzalez Rope Plank Adrian Gonzalez Rope Plank Views: 632,441
Ronda Rousey Shows Off Intense New Bag Drill Ronda Rousey Shows Off Intense New Bag Drill Views: 68,124
Eastbay Path to the Pros Episode 5: Fundamentals Training Eastbay Path to the Pros Episode 5: Fundamentals Training Views: 1,526,403
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Robert Griffin III Pocket Presence QB Drill Robert Griffin III Pocket Presence QB Drill
Views: 6,866,164
Dustin Pedroia on Training Dustin Pedroia on Training
Views: 10,920,831
Peyton Manning Dumbbell Bench With 80+ Pounds Peyton Manning Dumbbell Bench With 80+ Pounds
Views: 43,151,981
Dwight Howard Stays in the Gym All Night Dwight Howard Stays in the Gym All Night
Views: 6,099,366
Drew Brees Will Not Be Denied Drew Brees Will Not Be Denied
Views: 12,009,040

Load More
More Cool Stuff You'll Like
Why Single-Arm and Single-Leg Training is Better for Athletes

Why Single-Arm and Single-Leg Training is Better for Athletes

Unilateral Exercises Are More Realistic For Athletes In order to boost your athletic or sporting performance, you need to ensure that you're working...

2015 Summer Training Guide: Baseball

2015 Summer Training Guide: Baseball

2015 Summer Training Guide: Wrestling

2015 Summer Training Guide: Wrestling

2015 Summer Training Guide: Football

2015 Summer Training Guide: Football

2015 Summer Training Guide: Basketball

2015 Summer Training Guide: Basketball

Troubleshooting the Lunge: How to Fix Your Form

Troubleshooting the Lunge: How to Fix Your Form

Build Lower-Body Power with This Squat Workout

Build Lower-Body Power with This Squat Workout

Marcus Mariota's Speed and Strength Workout

Marcus Mariota's Speed and Strength Workout

Improve Your Power With These Hardcore Methods

Improve Your Power With These Hardcore Methods

The Most American Workout Ever

The Most American Workout Ever

7 Trap Bar Exercises You Should Try

7 Trap Bar Exercises You Should Try

2015 Summer Training Guide: Track

2015 Summer Training Guide: Track

Building Brakes for More Speed

Building Brakes for More Speed

2015 Summer Training Guide: Softball

2015 Summer Training Guide: Softball

Olympian Carrie Tollefson's Core Workout

Olympian Carrie Tollefson's Core Workout

Battle Rope Workout That Will Get You Shredded

Battle Rope Workout That Will Get You Shredded

9 Ways to Improve Your Squat Technique

9 Ways to Improve Your Squat Technique

Fix 7 Common Problem Areas with Exercises From Todd Durkin

Fix 7 Common Problem Areas with Exercises From Todd Durkin

2015 Summer Training Guide: Soccer

2015 Summer Training Guide: Soccer

What Sport Coaches Need to Know About Strength and Conditioning

What Sport Coaches Need to Know About Strength and Conditioning

Why Reverse Lunges Are Better Than Forward Lunges

Why Reverse Lunges Are Better Than Forward Lunges

Use Single-Leg Strength to Enhance Soccer Performance

Use Single-Leg Strength to Enhance Soccer Performance

How to Build Strong Neck Muscles

How to Build Strong Neck Muscles

10-Minute Dynamic Warm-Up for Any Workout

10-Minute Dynamic Warm-Up for Any Workout

Strength Isn’t Just How Much You Can Lift on a Barbell

Strength Isn't Just How Much You Can Lift on a Barbell

Bulletproof Shoulders: A Shoulder Training Guide

Bulletproof Shoulders: A Shoulder Training Guide

Are You Using the Right Weight for Every Exercise?

Are You Using the Right Weight for Every Exercise?

8 Ways to Use a Weight Vest in Your Workouts

8 Ways to Use a Weight Vest in Your Workouts

Go Against Traditional Workout Order for Bigger Gains

Go Against Traditional Workout Order for Bigger Gains

2015 Summer Training Guide: Lacrosse

2015 Summer Training Guide: Lacrosse

2015 Summer Training Guide: Volleyball

2015 Summer Training Guide: Volleyball

5 Things to Remember When You Wing Your Workout

5 Things to Remember When You Wing Your Workout

Mix Up Your Workout With Unique Partner Exercises

Mix Up Your Workout With Unique Partner Exercises

Build Elite Strength With This Training System

Build Elite Strength With This Training System

The 10-Minute Grip Strengthening Workout

The 10-Minute Grip Strengthening Workout

Why You Should Add Depth Jumps to Your Workouts

Why You Should Add Depth Jumps to Your Workouts

A Modern Twist to the Original Burpee

A Modern Twist to the Original Burpee

YardBarker