3 Vital Shoulder Strength Exercises for Combat Sports Athletes

For fighters, strong shoulders are a key to success in the ring. Whether you’re throwing punches, grappling, or defending, your shoulders take on a lot of impact. That’s why building strength and power in this area is essential—not just for performance but also to protect yourself from common injuries like rotator cuff strains.

Today, I’m diving into three powerhouse exercises—Pull-ups, Single-arm Landmine Presses, and Renegade Rows with a Push-up—that will enhance your shoulder strength and stability, helping you stay fight-ready.

1. Pull-ups

Why They Work:
Pull-ups are a classic but incredibly effective exercise for building overall upper body and shoulder strength. They engage the latissimus dorsi (lats), trapezius, and deltoids, working multiple muscles that support your shoulder joints. Pull-ups also enhance grip strength and improve your ability to control your body during intense grappling or clinch situations.

How to Do It:

• Grab the pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart.

• Hang with your arms fully extended.

• Engage your core and pull yourself up until your chin is over the bar.

• Lower yourself back down with control, avoiding any swinging or momentum.

• Aim for 8-10 reps, or modify with resistance bands if needed.

Why Fighters Need It:
Pull-ups build the foundational shoulder strength you need for balance and endurance in the ring. They also help stabilize your shoulder, ensuring you can maintain control when delivering punches or defending.

2. Single-arm Landmine Presses

Why They Work:
The single-arm landmine press is a fantastic exercise for shoulder stability and power. It allows you to press in a safer, more natural plane of motion, which reduces strain on the shoulder joint while building unilateral strength. This exercise targets the deltoids, upper chest, and triceps—key muscles for fighters needing explosive, balanced movements.

How to Do It:

• Set up a landmine attachment or anchor a barbell in a corner.

• Hold the end of the barbell with one hand, standing with your feet shoulder-width apart.

• Press the barbell up and away from your body in a controlled motion, extending your arm fully.

• Lower the bar slowly back to your shoulder and repeat for 8-10 reps on each side.

Why Fighters Need It:
The single-arm landmine press helps build strength on each side of your body independently, ensuring you’re balanced and ready for any movement. It’s great for fighters who need both explosive power and shoulder stability during strikes.

3. Renegade Rows with a Push-up

Why They Work:
Renegade rows with a push-up are a total-body exercise that hits your shoulders, core, and back all at once. The row portion builds strength and stability in the upper body, while the push-up works on overall shoulder endurance and coordination. This move also improves your core strength, which is critical for generating power and maintaining control in combat sports.

How to Do It:

• Start in a push-up position, with a dumbbell in each hand.

• Perform a push-up, then row one dumbbell to your hip, squeezing your shoulder blades together as you pull.

• Lower the dumbbell, complete another push-up, and row with the opposite arm.

• Continue alternating for 6-8 reps per side.

Why Fighters Need It:
This exercise combines shoulder strength with core stability, mimicking the dynamic, full-body movements you use in the ring. It helps you build endurance and strength, improving your ability to control your opponent and deliver powerful strikes.

Incorporating These Exercises Into Your Routine

These three exercises should be part of your regular training routine to strengthen and protect your shoulders. By consistently working on these movements, you’ll notice improved power, endurance, and stability in your shoulders, making you more resilient to injury and enhancing your performance in the ring.

Final Thoughts: Strong Shoulders Win Fights

In combat sports, strong shoulders are a game-changer. Incorporating pull-ups, single-arm landmine presses, and renegade rows with a push-up will help you build the strength and power necessary to dominate in the ring while reducing the risk of shoulder injuries. Ready to take your shoulder strength to the next level? Get started with these exercises and feel the difference in your training!