Shoulder Dislocates (Pass-Throughs)

Hold a dowel, broomstick, or resistance band with a wide overhand grip in front of the thighs. Keeping the arms straight, sweep the implement up and overhead, continuing back behind the body, then reverse the path to the front. The wide grip lets the shoulders (shoulder-joint-rom) move through a large flexion/overhead range; as mobility improves, the grip can be narrowed. (Despite the alarming name, nothing dislocates — it is a controlled mobility "pass-through.")

This develops active overhead shoulder mobility (mobility-vs-flexibility) needed for overhead pressing, snatches, and good posture, and is a common dynamic warm-up drill (see dynamic-warmup-overview). A band (which can stretch) is gentler and safer for learning than a rigid dowel.

Coaching:

• Use a grip wide enough that the arms can pass overhead without pain; narrow it only as range improves.
• Keep the arms straight and the ribs down (don't arch the low back to fake the range).
• Move slowly; stop short of any pinching.
• Typical dose: ~8–10 controlled pass-throughs.

• Wide-grip dowel/band swept overhead front-to-back and back; narrow grip as mobility improves.
• Develops active overhead shoulder mobility; name is figurative (no actual dislocation).
• Band is gentler/safer than a rigid dowel for beginners.
• Arms straight, ribs down, no pinching; ~8–10 reps.

• dynamic-warmup-overview — dynamic warm-up drill.
• mobility-vs-flexibility — builds active overhead mobility.
• shoulder-joint-rom — joint mobilized.
• exercise-arm-circles, exercise-shoulder-cars — companion shoulder-mobility drills.
• resistance-bands — gentler implement option.