Shoulder strength is essential. But you want to ensure your strength is balanced to work for you and not against you functionally. Too much shoulder strength, with the lack of integration of other muscles, will lead to impingement, poor posture, strain, or pain.

Here are five of the best shoulder exercises to develop balance, strength, speed, power, and mobility.

1. Kettlebell Presses

The kettlebell is excellent for coordinating and integrating many muscles in the shoulder press. For example, the displacement and how the kettlebell is loaded when pressed activates the core, mid back, lats, chest, and every muscle in your shoulder. However, your press is only as good as your back’s strength, making the kettlebell press one of the best strengthening exercises.

This exercise is excellent for developing overall shoulder strength.

2. Push Press

The push press is great for speed and explosive power. By using the reflex of bending your knees, you can push more weight above your head faster. This exercise can be done with one or two kettlebells, dumbbells, or a barbell. I like to use the barbell because I can press more weight to create more force for the muscles to adapt. It also assists in making other shoulder exercises stronger.

Perfect for explosive pressing power development.

3. High Pull

The high pull is perfect for your shoulders and integrates the traps, lats, and mid-back muscles to work together. The barbell high pull strength will cross over into other exercises too!

Perfect for explosive movement from your shoulders.

4. Resistance Band Dumbbell Lateral Raise

Using a resistance band, you can add an extra line of force to the dumbbell. Doing this activates more muscles in your shoulders and back because you are adding a pulling motion using the band.

A great exercise to develop the shoulder’s full range of motion and rotational strength.

5. Resistance Band Lawnmower Pull and Whip

These exercises specifically develop all the small intramuscular intrinsic muscles of the shoulder. Those small muscles provide the bigger muscles with strength and power. They also protect the shoulder from injury.

This exercise is excellent for developing the shoulder’s mobility and range of motion.

Routine Day One- Monday

• Kettlebell Press (Slow) -5 reps
• High Pull -8-10 reps
• Resistance Band Lawnmower Pull – 8-10 reps

Routine Day Two- Thursday

• Push Press- 5 reps
• Resistance Band Dumbbell Lateral Raise -8-10 reps
• Resistance Band Whip- 8-10 reps

Check out the book INSTANT STRENGTH for more info about strength, speed, power, and explosive training.

Or, to see more great videos to develop your sport and training, watch the BALANCED BODY channel.