Burn with Kearns: The Shoulder Connection, key to upper body health for 50+ – Kevin Kearns

by Kevin Kearns, contributing writer, exercise and fitness

The Shoulder Connection: A Key to Upper Body Health for the 50 plus

Your shoulders are pivotal to upper body mobility and strength. They’re also one of the most injury-prone areas, especially as we age. The complex joint—designed for mobility—requires a combination of stability, strength, and flexibility to stay healthy. Shoulder injuries, like rotator cuff issues or frozen shoulder, can be debilitating but are often preventable with targeted training.

Back in the mid 1800’s grip strength and shoulder mobility were key factors to overall health and wellness . Over my decades in the world of training I have seen very few people come back from shoulder surgery with better strength and mobility unless you put the time in.

Building Shoulder Strength and Mobility

To keep your shoulders strong, focus on exercises that enhance range of motion, build rotational strength, and develop stability. Here are three effective tools and routines to incorporate into your 90-day shoulder plan:

1. Kettlebells: These are excellent for building shoulder stability and grip strength. Try:
   1. Kettlebell Snatch: Improves explosive power and overhead stability.
   1. Turkish Get-Up: Builds core strength and shoulder endurance.
2. Indian Clubs or Sledgehammers: These tools promote fluid, rotational movements. If Indian clubs are hard to find, lightweight sledgehammers can be a cost-effective alternative. Key exercises include:
   1. Shoulder Swings
   1. Roof Block
   1. Iron T
3. Bodyweight Exercises: Always accessible, these are perfect for functional shoulder health:
   1. Push-Ups (traditional, lateral, and rotational variations)
   1. Stability Ball Push-Ups
   1. Pull-Ups

A Sample Weekly Routine

Incorporate the following exercises into your week, performing each routine twice:

Day 1: Kettlebell Circuit

• Kettlebell Snatch: 3 sets of 8-10 reps per arm
• Turkish Get-Up: 3 sets of 3 reps per side
• Push Press: 3 sets of 10 reps

Day 2: Indian Clubs or Sledgehammers

• Shoulder Swings: 3 sets of 15 reps
• Roof Block: 3 sets of 10 reps per side
• Iron T: 3 sets of 12 reps

Day 3: Bodyweight Circuit

• Rotational Push-Ups: 3 sets of 10 reps per side
• Stability Ball Push-Ups: 3 sets of 12-15 reps
• Pull-Ups: 3 sets to failure

Staying Consistent

Consistency is key. Here are a few tips to help you stay on track:

• Set realistic goals: Break your 90-day plan into smaller, weekly objectives.
• Track your progress: Use a fitness journal or app to log workouts.
• Listen to your body: Rest and recovery are as important as exercise, especially if you’re new to fitness or returning after a break.

The Long-Term Payoff

By committing to a 90-day shoulder program, you’ll not only improve your physical fitness but also lay the foundation for a healthier, more active future. Your 50s and beyond can be some of your strongest years—it all starts with a plan and the commitment to see it through. Get started today and take charge of your health and vitality!

https://burnwithkearns.com/services/self-defence-4-u

Shoulder Rehab with Stick Fighting drills

PS Watch for our upcoming schedule of SELF DEFENSE 4 U workshops and back by popular demand !!!!

BWK MMA Fitness Trainer new and improved level 1-2

___

Read ALL articles by Kevin Kearns ““ here: BURN WITH KEARNS

Both of Coach Kearns books may be purchased on www.Amazon.com. For more information about Coach Kevin Kearns, including scheduling speaking engagements and classes (both online and in person), please contact him at 508-404-8503 or [email protected].Author of There’s Light In The Tunnel” How to Survive and Thrive with Depression, Always Picked Last, A guide to navigating bullies on Amazon and Audible youtube.com/user/burnwithkearns https://www.linkedin.com/mwlite/in/burnwithkearns

Coach Kevin Kearns has been coaching in the world of fitness, nutrition, and tactical self defense for over 3 decades. As the former conditioning coach to 15 UFC Pro Fighters, and ranked in the Top 5 in the UFC , he is no stranger to the the importance of proper nutrition and proper mindset programming. He has long advocated to all his clients “athletes or the general population“ about the importance of programming mind, body and spirit. Coach Kevin Kearns BS FMS CPT Former conditioning coach to 15 UFC Pros Ranked in Top 5 by the UFC Personal Fitness Coach, Author, Columnist, Motivational Speaker, Corporate Wellness Consultant, Youth Wellness Program Provider, Certification Specialist, Personal Self Defense, and Law Enforcement Defensive Tactics Specialist.BurnwithKearns.com