shoulder workouts involving skipping crossfit man

Shoulder Workouts: Banded Mobility Exercises to Prevent Injury for CrossFit Athletes

Understanding your scapular health and using these mobility exercises will help you to boost performance and prevent injury in the long run.


There is no way around it, Crossfit requires strong shoulders and good scapular health. From overhead squats to toes to bar, weak shoulders will lead to sub-par performances and possibly injury.

Poor shoulder position caused by weak or inactive muscles around the scapulae can stress tendons and ligaments around your shoulder girdle. This stress accumulates slowly, over weeks, months and even years. You may not notice these little micro injuries as they occur, but eventually that one final overhead squat with poor form could be the final straw that broke the camel’s shoulder.

If your scaps can’t move properly to get into strong positions, other parts of your shoulder such as the rotator cuff will have to try and compensate and move in ways that they are not designed to do so. This can result in rotator cuff tears, impingement, bursitis rotator cuff tendonitis/tendinosis and labrum injuries to name a few.

scapular health female crossfitter snatching

Take your scapular health seriously and you will help prevent injury in the long run

© Stevie D Photography

But don’t worry it’s not all doom and gloom, we’re here to show you how you can get scaps of steel!


Resistance bands are a useful tool to achieve this aim. Here are some examples of great scap strengthening exercises that you can use them for:


Use a band that provides a moderate resistance and perform 3 sets of 12-15 reps.

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