Shoulder Dislocate

Rotator CuffDowel

Shoulder dislocations are an exceptional drill for opening up shoulder mobility and improving rotator cuff flexibility. They help your shoulders feel loose and prep them for heavy pressing.

How to do it

1Grip a stick with a wide grip, well outside shoulder-width. The wider the grip, the easier the movement.

2Keep your arms straight and slowly raise the stick up overhead.

3Continue the arc past your head, bringing the stick all the way behind your back with full control.

4Smoothly reverse the movement along the same path to return the stick to the front.

5Keep the movement fluid and controlled without any jerking.

Common mistakes

Grip too narrow: taking a narrow grip can cause joint pinching or shoulder pain.

Bending elbows: letting your arms bend deprives the shoulder joint of full mobility work.

Jerking through sticking points: rushing the movement behind your back risks shoulder strain.

Arching lower back: flaring your ribs to force the movement steals work from your shoulders.

Breathing

Breathe smoothly and continuously. Inhale as you raise the stick overhead, and exhale as it lowers behind your back.

Make it harder or easier

To regress: take a wider grip on the stick or use a longer pole to reduce joint strain.

To progress: narrow your grip slightly over time, but only as far as you can maintain straight arms.

Try using a resistance band instead of a rigid stick for a forgiving stretch that adjusts as you rotate.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.