Build Stronger Shoulders for Bars & Overhead Skills
A step-by-step plan to build shoulder strength, improve overhead mobility and control, and feel stronger and more confident during bars and other overhead gymnastics skills.
If this feels familiar....
Feel tight or restricted when reaching overhead
Your shoulders feel weak or unstable on bars
You've been cleared - but don't feel ready for gymnastics
You don't have a clear plan to actually get stronger
You're trying to get back to bars but don't know where to start
You don't need to guess anymore. This is your plan.
What's Inside:
• Quick shoulder mobility screens
→ Identify areas that may need extra attention before you begin
• Mobility Routine for stiff shoulders
→ improve the overhead mobility needed for bars, handstands, or other gymnastics skills
• Shoulder Foundation work
→ build rotator cuff strength, scapular control, and shoulder stability
• 2 progressive upper body strength phases (each 6-8+ weeks)
→ progress from foundational strength to more challenging, gymnastics-specific exercises
• Video demonstrations for every exercise
→ know exactly how to perform each movement with proper form
• 8 week workout tracker for each phase
→ log your weights, reps, and progress over time
• Lifetime access to the entire program
→ instantly download after purchase, keep it forever, and come back to it whenever you need it.
Everything is delivered digitally so you can start right away.
After 2 shoulder surgeries... I was told to quit.
What I eventually realized was how much my foundation had been missing.
(and now I see the same thing in gymnasts all the time.)
I was that gymnast with shoulder pain.
It started when I began learning the skills I had always dreamed of - giants, toe shoots, double backs.
But I pushed through it. I finished the season. I tried rehabbing it.
But the pain kept getting worse.
Eventually, I underwent labral surgery on both shoulders.
After nearly 2 years of rehab, I was cleared - but I still didn't feel ready for gymnastics.
And after all that, I was told that maybe going back to bars wasn't the best idea.
So I listened.
When I stepped away from gymnastics, I started lifting weights - the exact thing I'd always been told gymnasts shouldn't do.
Turns out, it changed everything.
I became stronger, more confident, and more capable than I'd ever felt as a gymnast.
11 years later, I tried a kip on a pull-up bar at my gym.
And something didn't make sense.
I felt strong. Powerful. Like I hadn't missed a day of bars.
And... it didn't hurt.
That's when I knew I wasn't done.
So I bought myself a new pair of grips and gave myself a second chance.
Now I'm back on bars in my 30s - doing my giants and double backs again. I'm learning new ones already too!
But getting stronger wasn't the only thing that changed.
Becoming a Doctor of Physical Therapy helped me understand what had been missing in my own training:
I never screened whether I had the mobility my skills required.
I never progressively trained my rotator cuff.
I never built real upper-body strength outside of gymnastics.
My skills progressed — but my physical preparation didn't keep up.
This program is everything I wish I had back then.
Not just to address shoulder pain...
but to build shoulders prepared for the demands of gymnastics.
$47 - One-time payment • Lifetime access
Designed by a Gymnast & Doctor of Physical Therapy
I'm Dr. Sarah Barbosa, PT, DPT - a Doctor of Physical Therapy, former gymnast of 16 years, strength athlet,e and adult gymnast.
After multiple shoulder surgeries and years of injuries, I learned firsthand that gymnasts need more than flexibility and skills — they need the strength, control, and capacity to support what they're asking their shoulders to do.
Today, I use that same approach to help gymnasts build stronger, more resilient shoulders.
This is the program I wish I'd had when I was younger.
Get Started Today
One-time payment. Lifetime access.
Get the complete Shoulder Strength for Gymnasts program, exercise demo videos, and workout tracker — yours to keep and use at your own pace.
Questions You May Have
This program is designed for gymnasts who:
• feel tight in their shoulders and have difficulty getting their arms fully overhead
• want to improve strength for bars and overhead skills
• may have had a shoulder injury in the past but have been cleared for activity and want to build back in a way that will help get them back to gymnastics shape
• want a structured plan instead of guessing what to do
• any gymnast who has been out of the sport a while and wants to get their upper body back in shape to handle gymnastics again
It's ideal for gymnasts who are training, returning to training, or looking to stay healthy and improve performance.
This program is NOT a substitute for medical care or individualized rehab.
It is NOT appropriate if you:
• are currently dealing with a significant, worsening, or recently diagnosed injury
• have not been cleared for activity
• need individualized assessment or treatment
If you're unsure, please consult with a qualified professional before starting.
• Resistance bands (small loop bands and large heavier bands)
• Variety of dumbbells
• a foam roller and lacrosse ball
• pull up bar
• large physio (yoga) ball
Immediately after purchase, you'll receive access to the downloadable program and workout tracker. The PDF includes links to all exercise demonstration videos. Save the program to your device so you can return to it anytime.
The full program is designed to be completed 2x/week alongside your regular gymnastics training.
Each session includes Mobility & Prep → Shoulder Foundation → Strength, alternating between Workout A and Workout B.
If mobility is a bigger limitation for you, you can repeat the Mobility & Prep exercises on additional days as needed.
Spend at least 6–8 weeks in each strength phase and progress at your own pace.
Yes! I go in depth about proper form and letting you know where you should be feeling things working.
Plan for approximately 45–60 minutes for a full session, including Mobility & Prep, Shoulder Foundation, and your strength workout.
Session length may vary depending on how much mobility work you need, your rest periods, and how familiar you are with the exercises.
With consistent training, you can expect improved shoulder strength, better control in overhead positions, and more strength overall which may enhance skill development in gymnastics.
Like anything, results depend on consistency and effort over time.
This is a self-guided program, so individualized coaching and ongoing support are not included.
If you have a question about accessing the program or an exercise demonstration, you’re welcome to reach out at [email protected].
For individualized guidance, exercise modifications, or a program tailored to your specific needs, 1:1 coaching is available separately.
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