Prone Shoulder Swimmers
Joint Focus: SHOULDERS
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2m 30s
This video covers Prone Shoulder Swimmers - a shoulder control drill done lying face down to help you move through shoulder positions with more precision and less cheating. The prone setup limits common compensations (like rib flare, excessive spine movement, or shrugging) so you can focus on smooth, controlled transitions through the shoulder’s workspace.
Smooth shoulder motion matters because most shoulder irritation shows up during transitions - reaching overhead, moving behind the body, pressing, hanging, or cycling reps under fatigue. When movement is jerky or you rely on compensations, the joint loses efficiency and often gets cranky over time. Prone swimmers train cleaner pathways, better coordination of the GH joint and scapula, and more confident range you can actually use.
Optional equipment: Use a yoga block to rest your forehead on for comfort and better alignment. If you don’t have one, simply rest on the floor or mat.
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