The sink mobilization uses a fixed surface (squat rack, countertop, or sturdy railing) to create a traction force on the shoulder while you drop your body weight below the grip. This mobilization improves hang and press positions by opening the shoulder capsule under gentle bodyweight traction.

Setup

  1. Grip a squat rack bar, countertop, or similar fixed surface at about waist to chest height with both hands (shoulder-width, overhand grip).
  2. Walk your feet forward and slowly lower your hips down and back, letting your bodyweight hang through your arms. Your arms should end up extended overhead relative to your torso.
  3. Allow your chest to drop between your arms, feeling a deep stretch through the shoulders, lats, and thoracic spine.
  4. Hold the position and gently shift your weight side to side, or oscillate deeper and shallower to explore the range.

Coaching Cues

What to feel:

  • A strong traction and stretch through the shoulders and lats
  • A thoracic extension stretch as your chest drops between your arms

Common mistakes:

  • Bending the elbows and pulling yourself up rather than hanging passively
  • Keeping the hips too high, which reduces the traction force
  • Rounding the upper back instead of letting the chest drop through

Video and animated demos coming soon.

Programming

Parameter Recommendation
Hold time 30-90 seconds
Sets 2-3
Frequency 3-5 times per week
When to do it Upper body focus, full mobility session, pre-overhead/hanging work

Progressions

  1. Beginner: Grip at chest height, keep more weight on the feet, reduce the hang depth.
  2. Intermediate: Grip at waist height, full bodyweight traction as described.
  3. Advanced: Perform with a single arm for unilateral traction, or add gentle rotational movements while hanging.