Get Big Shoulders With This Tri-Set | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Get Big Shoulders With This Tri-Set

March 18, 2013 | Todd Bumgardner

Must See Strength Training Videos

A few years ago, I spent the summer training a few large groups of high school football players. Between times spent answering their questions about how to get "jacked," I had to develop a program that efficiently produced results. Coaching groups of young men who were nutritionally depleted and calorically overloaded, I had my work cut out for me. (Find more ways to build muscle.)

Since football is characterized by collisions, strength and stability in the neck and shoulder girdle are critical concerns. This is especially true for teenagers whose shirt collars dangle like Flava Flav's gold chains. Did I mention that I had my work cut out for me?

With only a few months to clad these youngsters with a sheath of protective armor, I got creative. The Shoulder Girdle Tri-Set was born. (See also how Dwight Freeney works his shoulders.)

The Shoulder Girdle Tri-Set is a group of three exercises performed in superset fashion. You pick two stability exercises to improve shoulder health and one movement exercise to increase muscle size. The Tri-Set should completely fatigue your muscles, so you should do it as a finisher at the end of a workout, preferably toward the end of the week.

Whether your goal is to improve your performance and stay healthy, or simply look better, the Tri-Set is a great option. By the end of the summer, many of the football guys I worked with stopped asking me to help them get "jacked."

Before we move on to constructing a Tri-Set, let's look at the menu options.

Stability Exercises (choose 2)

  • Band Pullaparts - pull resistance band apart with arms extended in front of rest
  • Scapular Push-Ups - do a Push-Up and push your shoulders as far forward as possible at the top of each rep
  • Turkish Get-Up variations
  • Farmer's Walk variations
  • Static Row Holds - perform an Inverted Row and hold your chest to the bar
  • Static Pull-Up Holds - perform a Pull-Up and hold your chin over the bar

Movement Exercises (Choose 1)

  • Front Delt Raises
  • Side Delt Raises
  • Rear Delt Raises
  • Scarecrows
  • Face Pulls - hold resistance band handles and pull toward your face
  • Dumbbell/Kettlebell Overhead Press variations

Shoulder Girdle Tri-Set Example

Move from one exercise to the next with minimal rest. Rest for 60-90 seconds after completing the Tri-Set. Repeat two to three times.

  1. Farmer's Walk x 30 seconds
  2. Face Pulls x 12
  3. Static Row Holds -  3x5-10 seconds
Topics: SHOULDERS
Todd Bumgardner
- Todd Bumgardner, co-owner of Beyond Strength Performance (Dulles, Va.), works with athletes both in person and online. He earned his master’s degree in exercise science...
Todd Bumgardner
- Todd Bumgardner, co-owner of Beyond Strength Performance (Dulles, Va.), works with athletes both in person and online. He earned his master’s degree in exercise science...
More Cool Stuff You'll Like

4 Weaknesses That Can Ruin Your Exercise Technique (With Fixes)

To be able to lift heavy weights you have to have good exercise technique. On top of that if you want to stay healthy and not injured than you need good...

Perfect Your Squat Technique With the Unloaded Squat

How Often Should You Vary Your Exercise?

Dominate Your Bench Test With This Strategy

4 Lifts to Build Wrestling Strength

3 Nordic Hamstring Curl Exercises to Boost Your Performance

How NOT to Perform a Pull-Up (With Fixes)

7 Ways to Work Out Competitively Without CrossFit

7 Exercises That Safely Build Shoulder Strength

Never Bench Press With Your Feet in This Position

4 Deadlift Variations to Increase Your Pull

3 Post-Activation Potentiation Combos for Explosive Strength

The Science of Building Muscle: 2 Ways to Maximize Hypertrophy

4 Exercises to Build True Lacrosse Power

How to Design a Greco-Roman Wrestling Training Program

7 Strategies for Faster Workout Recovery

Don't Train Your Arms Until You Can Do These 4 Things

3 Sandbag Training Mistakes Athletes Make

4 Sure-Fire Ways to Build a Strong Core

Top 5 Baseball Strength Training Myths

Kyle Lowry's 12-Week All-Star Training Program

Get Faster by Improving Your Core Mobility

7-Exercise Core-Blasting Workout

The Best Single-Leg Exercises for Youth Athletes

Break Through Plateaus With the 1-10 Drop Set Method

3 Explosive Exercises Designed to Increase Pitching Power

These 3 Single-Leg Movements Will Improve Your Squat Technique

Bench Press Grip Guide: How Hand Placement Changes the Exercise

Mike Boyle's 5 Tips for More Effective Workouts

A Better Way to Train Your Core

Notice On-Court Results With This Basketball Core Workout

10 Ways to Get Stronger With a Sandbag

Make Lifts More Challenging With Resistance Bands

7 Best Lower-Body Strengthening Exercises

Build Full-Body Strength With 5 Suspension Trainer Exercises

The Simplest Bodyweight Workout Ever

Improve Soccer Agility with Lateral Strength Exercises

Reach New Training Heights With Resistance Band Exercises

How Functional Training Has Overly Complicated Strength Training

5 Isolation Exercises Your Workout Is Missing

Master the Lateral Lunge to Improve Your Hockey Stride

Blast Through Plateaus with Tempo Sets

Develop Core Strength for Throwing

5 Softball Catcher Drills for Throwing Power