hey what's up everyone morey croson here and today we're going to be going over
a dumbbell workout for quarterbacks and we'll start the video right now
alright so i wanted to make this somewhat easy something that you could just do at home
in your garage or you know really wherever you're at uh what i have here is i have a
pair of five pound dumbbells i have a pair of 20 pound dumbbells and then i also have one
45 pound dumbbell we're gonna go into i'm gonna start with the five pound weights
here and i'm just going to do big arm circles forward if you watch any of my
you know workouts before you know that i like doing these big arm circles to kind of
get started make sure you have plenty of range of motion within the arms i want to go back as well
it's monday here when we're doing this so it's a great way to start off your week i think this
is a great way to start the day uh or a lot of you guys for a lot of you guys to start out your
upper body workouts i'm gonna do eight of these and then i'm gonna go lifting straight up overhead
again i'm just using fives you could go upwards of you know 12 i just went for the sake of the video
i'm just going to do eight because you get the exercise once you go through
and then we're going to go off to the side we're going to knock out another eight of these ones
and really you know we're just trying to build some consistency within the shoulder strength
here so i'm not trying to go super heavy with these right i could do more weight if i wanted
to now i'm going to go elbows same height as the shoulders external rotation but just being able
to restore plenty of range of motion consistently ends up being the name of the game here uh six all
together this should end up taking maybe like 30 minutes or so when you do it all but today
we're not gonna go through multiple sets then i'm gonna go keep my elbows high touch my elbows
six seven
eight then i'm going to keep my arms high and i'm going to go internal external rotation from here
and 16 all together then i'm gonna go empty can so i'm gonna go out come back in out
come back in doing that eight times
four
eight all right then i'm going to go slightly bent over here we'll get to different angles
and then from here i'm going to have my thumbs up i'm just going to push out to the side
eight and then i'm going to go with my thumbs down do the same thing
eight then i'm going to go with my thumbs down and just lift the
keeping my elbows straight lift straight up
get some flexibility in the wrist
and eight all right i'm gonna set down the fives and pick up the 20s
in the 20s i'm going to just go ahead and grab the or have hold the weight with my elbows close to my
body slight bend bending the knees bending the waist and i'm going external rotation
eight then i'm gonna press up overhead
seven eight and then i'm gonna go triceps
six seven eight all right then i'm going to grab the 45 pound weight i'm going to do some
single arm snaps here so this is just going to be working a little bit more explosive power as well
so i'm going to be here i'm going to sit back i'm going to bend my knees
make sure i'm keeping my back nice and upright as i'm loading
and i'm going to explode and bring the ball the dumbbell up overhead
for the sake of the exercise or for the sake of the video i'm just going to do one side here
and i'm just going to do six reps make sure you're getting your hips involved here line it with that
elbow straight and sink all the way down into it keep that bar coat or the dumbbell close to your
body as you're going through it's a really good exercise for you next i'm going to do one arm
row so i got one foot back my right leg down i also have my right hand down i'm just going to
pull all the way up the 45 is too easy for you here definitely i mean you could either if you
have 45 like the most then just do like more than eight but if you can go up and wait obviously go
up and wait to make it so that ends up being a nice challenging exercise another thing that we're
going to do is use the bench here so i'm going to go back to my 20s do some chest fly so i'm here
going all the way down trying to keep those elbows nice and straight coming back up
eight then i'm just gonna go ahead and lie on my bench bed whatever i got here
that uh works out for you i'm gonna take these fives i'm gonna press up overhead
and then i'm going to go with my thumbs up do that same thing except i'm i'm now lifting
eight all right then i'm just gonna finish it off with some of my favorite bicep exercises so i'm
going to go here i'm going to go straight biceps here and really this is i'm going to put this into
like my routine that i'm typically doing with you know really any type of overhead athletes here all
the way down as you're coming through go to eight and then from there i go right into shoulder press
four five six seven eight and then i'm going to go thumbs up one
two three this is really good to get all the different parts of your shoulders here
six seven eight and then i'm gonna go back into those triceps again to
and then i'm gonna go externally rotated so i'm really turning my thumbs out here
for this you don't go all the way into an extension you're just maintaining
that externally rotated spot or doing another eight of the curls so it's just going to get a
wide variety of the muscle here really gets you fired up within the bicep and then i'm going to
do that bent over external rotation so we're getting all the different planes of the back
as well as getting a few different parts of your biceps or all the different parts of your biceps
eight and the last part of the workout here is just gonna be
dumbbell presses so we're going to control down press up control down press up
make sure you get a good explosion here as you're coming up
and that's eight so i'd say go through that like two three times especially with like the shoulder
presses um the external rotation uh the dumbbell rows the single arm push-ups those are all even
the snatches you know those are all really good things to be able to do multiple times and also
things that you could definitely add weight to over a period of time so you know that should be
really helpful for you guys that are looking to improve your shoulder strength this is something
you can do easily three four times a week stay consistent with you can change up how many reps
you're doing so you can make it so you do you know more reps of the bench more reps of the
rows things like that to make it so you know you could build up some more strength or you could
also really add more weight to make it so then you're able to get a little bit more explosive a
little bit more power and some of those exercises but yeah big thing here is just to be able to
be consistent with this and if you don't have something that you're consistently doing with
your shoulders to help build up your range of motion and and the parts of the the shoulder
that are going to be impacting your either your throw when you're as a quarterback or as a pitcher
uh really you know if you're throwing a javelin anything like that you know these exercises
really help build up the rotator cuff muscles your range of motion and the overhead position
uh the range of motion and just like your shoulder and your humerus uh in general and
you know those are great things those are important things you have to be able to do
and you have to be able to do them consistently in order to actually see the results when it comes to
you know playing on the field so as always guys thanks for watching if you enjoyed it go ahead
and click that thumbs up down below subscribe the channel if you have any questions comments
recommendations you can leave those down below and also check out some of our programs we have things
that will help you be able to do more exercises than just this this is some of the basics here
but really be able to be on something that's structured something that's going to help you
out and really put a big focus on your mechanics right that's something that we're huge on here
at the performance side is really making sure you can understand the mechanics and how that
ends up being a big port a big part of how you throw how you move and how you're able to you
know take your game to the next level so again thanks for watching and we'll talk to you soon