Yeah I know this is article is about weights. Honestly they're lighter dumbbells then most use for these moves. They heave heavy DBs up just for the sake of it. He's talking about using strict and good form.
This shoulder routine can be used with self resistance or VRT. I have used all three with this routine. It's quick and feels good. If You add some hanging from a bar Your shoulders will feel pretty good.
http://www.pullupbar.com/blog/bullet-proof-shoulders/
"Bidirectional stick rotation with self-resistance imitating kayak padding ..." It also works well with a belt or a rope, using the opposite hand resistance. Great training for deltoid muscles!