running injury
If you’re reading this, chances are your shoulder hurts when you lift weight overhead—or maybe it aches during everyday movements. You’re not alone: shoulder pain is one of the most common complaints among active adults, second only to low back pain.
The problem? Most people assume it’s just a flexibility issue. They stretch, foam roll, and do endless mobility drills… but the pain keeps coming back. If that sounds familiar, it’s time to shift your focus from stretching to strengthening. Building strength and stability isn’t just about looking or feeling fit—it’s what gives your shoulder the ability to handle load without flaring up.
Two Pillars of Overhead Lifting
Think about mobility as your shoulder’s ability to control load and resist external forces while accessing its full range of motion. Mobility comes from two main components:
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Flexibility – your ability to access the full range of motion
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Strength – your ability to produce force to resist external forces and protect your joints while moving
Stretching alone can give you range, but without strength, your shoulders aren’t equipped to handle weight. That’s why pain often comes back when you start lifting.
Even small amounts of strength work can start teaching your shoulder to tolerate load. If you’re unsure where to start safely, we can walk through your shoulder together—book a Free Discovery Call here. (Click the Blue Words to See My Schedule)
Building Shoulder Capacity Through Strength
Strength isn’t just about bigger muscles—it’s about giving your shoulder the capacity to handle stress. Every time you lift, push, or press overhead, your shoulder is managing forces that can irritate sensitive tissues if it’s not prepared.
This is where progressive strengthening comes in. By gradually increasing the load your shoulder can handle—a principle called progressive overload—you train your muscles, tendons, and joints to tolerate more stress without flaring up. Over time, this improves your shoulder’s capacity, meaning movements that once caused discomfort can become manageable, and eventually, pain-free.
In short, strengthening your shoulder is about training it to handle life and lifting, so that moving weight overhead doesn’t automatically trigger old aches or weaknesses.
Why the Landmine Press Works
The landmine press is a tool that lets you strengthen your shoulder while staying out of painful ranges.
For example, someone might lift a 20-pound dumbbell overhead comfortably for 10–15 reps but struggle with 30 pounds because it triggers pain. With the landmine press, you can train with heavier loads without going into the painful range, still hitting all the major shoulder muscles. Over time, this builds the stability and strength needed to return to heavier overhead lifting with confidence.
💡 See it in action: Check out my Instagram reel Landmine Press for technique and progression tips.
How to Progress Your Landmine Press
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Start with a weight that feels challenging but doesn’t aggravate symptoms
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Perform 3 sets of 6–10 reps
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Increase the weight by roughly 5% each week as your shoulder adapts
This gradual progression strengthens the muscles around the shoulder, improves load tolerance, and helps you return to regular overhead lifts without pain. Even a few minutes of consistent, controlled pressing can start teaching your shoulder to handle load safely.
Takeaway
If you’ve been stretching endlessly with little improvement, it’s time to focus on strength and load tolerance. Tools like the landmine press help you build the muscles that support your shoulder, so overhead lifting and heavier weight stop being a source of discomfort.
One Piece of the Puzzle
The landmine press is just one piece of the puzzle when it comes to shoulder health. The shoulder is the most complex joint in the body, and pain can stem from many sources. If you’ve been struggling and want a tailored approach, we offer free discovery calls to talk about your situation and figure out next steps.
👉 Click Here to Book Your Free Discovery Call
