Shoulder Pass-Through

The Shoulder Pass-Through is a shoulder mobility drill. Hold a band or PVC pipe with a wide grip and slowly sweep your arms in a big arc from the front, overhead, and behind your back, then return. It trains smooth shoulder movement through a large range while opening the chest, lats, and upper back.

Stand tall with your feet about hip-width apart. Take a very wide grip on a PVC pipe or light band - hands well outside shoulder width. Start with your arms straight in front of your thighs.

Keeping your arms straight, lift the pipe or band forward and up, continuing the arc behind your head and down your back as far as you can without bending your elbows or shrugging your shoulders. Reverse the arc the same way: back overhead, then down in front of your body. Move slowly and stay within a pain-free range.

Breathe steadily throughout, and use a slow exhale as you move through the tightest spot. Keep your ribs down and avoid arching your lower back. To make it easier, take a wider grip or use a band with some give. To make it harder, narrow your grip only as your mobility allows. If your shoulder is currently painful or unstable, skip this drill and do not force the range.

Fault: Bending the elbows to get more range. Fix: Keep your arms straight and move only as far as you can with a full elbow lock.

Fault: Rushing through the hardest part of the arc. Fix: Move slowly through the sticking point and pause briefly where you feel the most tension.

Fault: Using too narrow a grip and forcing the motion. Fix: Start with a wide grip and narrow it only as mobility allows; stop before you feel pinching or sharp discomfort.

Fault: Arching the lower back or flaring the ribs. Fix: Brace your midsection gently, keep your ribs down, and let the movement come from your shoulders and upper back.