Mobility work is often underrated and overlooked, but when it comes to the larger joints—the knees, shoulders and hips—doing some simple drills before or after a workout can save you a lot of trouble down the road.
This easy-to-perform movement was created to keep your shoulders in tip-top shape. It’s a great way to warm up for an arm workout or pass the time in between sets.
The Tool To perform the PVC pass-through, all you need is a long dowel. If you’re performing this drill for the first time, use a light PVC pipe. As you progress, you can use a weighted bar or add weights to the PVC pipe.
The Process Grab your unweighted stick in front of you. Keeping the elbows straight, rotate the stick as close to 360 degrees as possible, starting from the front of the body and reaching overhead to the back. To make the movement easier, spread your arms wider apart. Repeat this motion 10 to 12 times for three sets.
The Purpose The primary purpose of the pass-through is to increase shoulder mobility and function. It encourages healthy lubrication of the joint and increases range of motion.