If you train with kettlebells (or just want strong, mobile, pain-free shoulders), you need to prep your shoulders the right way.

This quick 6-minute routine is exactly what I did before my workout today—and my shoulders felt noticeably more open, stable, and ready to work.

It’s an example straight from my 28-Day Bulletproof Shoulders Challenge, where I guide you through simple, effective movements to unlock pain-free, powerful shoulders in just a few minutes a day.

Try This 6-Minute Shoulder Warm-Up:

1 – Foam Rolling – Thoracic Spine (1-2 mins)

• Place a foam roller under your mid-back, roll from just above your lower back to just below your neck.
• Find tight spots, hold, and gently extend over the roller to improve thoracic mobility.

2 – Child’s Pose with Side Stretch (30-60 secs per side)

• A yoga-based move that opens up your shoulders, lats, and thoracic spine.
• Sit back into Child’s Pose, then reach one arm across to the opposite side to stretch deeper.

3 – Banded Pull-Aparts (2 sets of 15)

• Strengthens the upper back and rear delts to improve posture and shoulder mechanics.
• Keep tension in the band, control the movement, and focus on full-range motion.

4 – Hanging Shoulder Shrugs (Passive Hang) (2 sets of 15-30 seconds)

• Decompresses the shoulder joint while improving scapular strength and control.
• Hang from a pull-up bar, relax, then engage the muscles around your shoulder blades and repeat.

-> Total time: 6 minutes. Simple. Effective. Game-changing.

If you feel tight, stiff, or restricted in your training, this routine will unlock your shoulders so you can move, press, and train with kettlebells pain-free.

This is just one piece of my 28-Day Bulletproof Shoulders Challenge, where we go deeper into daily drills to build strong, mobile, and pain-free shoulders—and today is your last chance to join for FREE when you sign up for my Hybrid Kettlebell-Barbell Strength Training Program.

Click here to get in now and start training pain-free.

— Forest