Front Shoulder Smash

Front Shoulder Smash with Barbell

1. Lay down a little on your side with your arm out at a 90 degree angle from your body and the sleeve of a barbell on top of the front of your shoulder. Keeping the shoulder back in its socket, in a short-lever position with your elbow bent at 90 degrees, internally rotate your shoulder so the palm of your hand goes towards the ground.

2. Maintaining the shoulder in the back of its socket, externally rotate your shoulder bringing the back of your and back to the ground. Repeat from internal to external over and over again as you tack and floss the tissues in the front of your shoulder.

3. You can also extend the arm into a long-lever position and externally rotate the shoulder with the back of your hand to the ground.

4. And internally rotate your shoulder with the long-lever position bringing your palm to the ground.

It’s also good to note that while you’re down there, you can travel down the arm all the way to the elbow in this position to work the biceps too in both the long- and short-lever position.

Front Shoulder Smash with Lacrosse Ball

1. Standing, place a lacrosse ball on the front of your shoulder. You can use the leg of a squat rack, a doorway, or a corner to stand up and lean against.

2. Internally rotate your arm bringing the back of your hand up your back. You can reach up with your free arm to hold the lacrosse ball in place and keep it from rolling around to further pin the tissues you are working on down.