You only get 1 set of shoulders. Let’s not blow them out.

Bottom Line Up Front
It’s smart to determine if your shoulders can handle kipping pull ups before hammering out 100 weighted kipping pull ups this Memorial Day.

Good news! It takes less than 5 minutes.

Click here for a PDF to track results.

Active Life Athlete Hierarchy of Needs
We use this handy chart (below) to guide our assessment process.

Athlete Hierarchy of Needs

Always start with flexibility and work your way up. To learn more about the HON click here.

Flexibility – Shoulder Flexion Test

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Standards

  • Thumb(s) to floor
  • Both arms have similar range of motion
  • Back stays flat on floor
  • Pain free

If you are limited on any portion of this test you should not do kipping pull ups.

Not sure what to do next? Speak with a coach at your gym or hit the blue button below to contact us.

Mobility – Shoulder Abduction Test

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Standards

  • Biceps to ears
  • Space between shoulders and ears
  • Arms cover ears from the side
  • Able to shrug shoulders with hands overhead
  • Pain free

If you are limited on any portion of this test you should not do kipping pull ups.

Not sure what to do next? Speak with a coach at your gym or hit the blue button below to contact us.

Strength Balance – Push vs. Pull

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Standards

  • Full range of motion on all reps.
  • “Slower Down Faster Up” tempo on all reps.
  • Pain free

Click here for a PDF to track results.

Assessment Steps

  1. Determine a 10 rep max 1 Arm High Pull for your right arm.
  2. Use that weight for the next 3 sets.
  3. Record the number of reps for each set.

Assessment Results

Ideally reps are the same for all 4 sets.

If there is a major discrepancy in the number of reps or pain/pinching during the movements you probably need to do Bulletproof Shoulders.

Not sure what to do?
Speak with a coach at your gym or hit the blue button below to contact us.

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