6 Gymnastics Shoulder Workouts for Improved Strength

Gymnastics shoulder workouts are not only a fun but also effective way to increase strength and prevent injury.

The shoulder joints are one of the most delicate joints and therefore important to train and strengthen. There are two groups of muscles in your shoulders: extrinsic muscles and intrinsic muscles. The first stem from the torso and attach to the bones of the shoulder, and the second originate from the scapula or clavicle and attach to the humerus.

Strong shoulders will help you:

  • Raise your arms with weight
  • Manage your own bodyweight
  • Stop dislocation and injury when carrying heavy loads
  • Good posture

Shoulders are complicated joints and strengthening them will not only improve your performance but most likely also your day to day life.

These CrossFit gymnastics shoulder workouts will strengthen all your tendons, ligaments and muscle tissue.


For time:

  • 50 heavy-rope double-unders
  • 50ft handstand walk

Time cap: 4 minutes.

crossfit Gymnastics Shoulder Workouts

Handstands come with a bunch of benefits like better balance, core strength and shoulder and scapular stability.

If you’re proficient in handstand walks, feel free to add bars, ramps and stairs to this workout to work on your shoulders even further.

However, if this skill isn’t in your wheelhouse yet, replace the handstand walk with bear crawls.

Heavy-rope double-unders will force stability on your shoulders.

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