Shoulder Dislocates
Shoulder dislocates take the shoulders through a full 360-degree arc using a band or stick as a guide. Despite the dramatic name, this is a gentle and effective way to open up the anterior shoulder, improve overhead range, and prepare for front rack positions.
Setup
- Hold a resistance band, PVC pipe, or broomstick with a wide overhand grip (wider than shoulder width). Stand tall with the implement in front of your thighs.
- Keeping your arms straight, slowly raise the implement overhead in an arc.
- Continue the arc behind your body until the implement reaches your lower back or glutes. Your arms should stay straight the entire time.
- Reverse the motion to return to the starting position. That is one rep.
Coaching Cues
What to feel:
- A stretch across the chest and front of the shoulders as the implement passes overhead and behind
- The movement should be smooth and pain-free throughout the entire arc
Common mistakes:
- Gripping too narrow, which forces the shoulders to compensate — start wide and narrow the grip as mobility improves
- Bending the elbows to cheat through tight spots
- Arching the lower back as the implement goes overhead — keep your ribs down
Tip
Use a resistance band rather than a rigid stick. The band’s elasticity allows it to stretch slightly through tight spots, making the movement more forgiving and sustainable.
Video and animated demos coming soon.
Programming
| Parameter | Recommendation |
|---|---|
| Reps | 10-15 |
| Sets | 2-3 |
| Frequency | Daily or pre-workout |
| When to do it | Warm-up, upper body focus, pre-workout |
Progressions
- Beginner: Wide grip with a band; move slowly and only go as far as comfortable.
- Intermediate: Moderate grip with a PVC pipe; full range behind the back.
- Advanced: Narrow grip (just outside shoulder width) with a stick; add a pause at the bottom behind the back.