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2 Critical Shoulder Savers – Perfect 1-2 Punch


In today’s article I am going to show you one of our go-to shoulder saver combos.  In this superset, we combine soft-tissue massage, with mobility and activation work.

This proven 3-step sequence is actually the focus of an upcoming CPPS workout that Joe DeFranco and I recently filmed.

Let’s see how it breaks down.

Med Ball Rolling on Pec / Shoulder

Soft-tissue work on the pec, shoulders, mid-back and lats is critical for overall posture and alignment of the shoulders.  When you fall into a slumped shoulders position, the scapula lose position and humeral rhythm is negatively affected.  That means pressing and pulling movements could be problematic.  So you should always be trying to maintain a balance in volume of opposing upper body movement patterns and driving toward better posture.

We do a TON of lacrosse ball work on these same areas, but by when you utilize a medicine ball on the ground, you can put much more of your bodyweight into the massage.  This makes it very effective – and more awesome.


Dynamic Blackburns

After we improve the soft-tissue quality of the targeted muscle groups with the med ball rolling, we attempt to improve shoulder mobility and activation of the rhomboids and traps; the muscles responsible for dynamic mobility and stability of the scapulae – with Dynamic Blackburns.  This is a movement we detail in our massive AMPED Warm-up system.


The sequence is repeated 2-3 times during the warm-up before ANY workout – not just upper body.  Deep belly breathing during both movements will be very effective at getting deeper into the massage and relaxes tension in the body.

Let me know in the comments what you think of the movements.


By on March 12th, 2013

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Comments (3)

  1. Posted by - Adrian Day on March 13, 2013

    Very nice Smitty!!! Trick is to keep your head and back in the same position. It does work though. Felt a good range of motion in my shoulders from the first blackburn.

  2. Posted by - Nick on March 25, 2013

    I have been doing very similar SMR on my shoulders (actually I use a med ball for everything thanks to your older “flow” video) and while I never had a shoulder issue, I can say I always feel great. I have never had shoulder pain and plan to keep it that way! I find it actually feels really good in that transition from front delt to pec, some massage magic happens in there.

  3. Posted by - Mary Dewitte on March 28, 2013

    Is this okay for women? If yes then I will try this before working out. I always have this back pain after workouts. Doing this might ease the pain.

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