# PVC Shoulder Dislocate

URL: https://heatsy.app/ex/pvc-shoulder-dislocate

Also known as: PVC Pass-Through, Stick Dislocates, Broomstick Shoulder Dislocate, Dowel Shoulder Pass-Through, Stick Pass-Through, Shoulder Pass-Through, Shoulder Dislocate, Shoulder Dislocates, Broomstick Pass-Through, Dowel Pass-Through, PVC Dislocate, Dowel Shoulder Dislocate, PVC Shoulder Pass-Through, Pipe Pass-Through, Broomstick Dislocate, Stick Shoulder Dislocate, Overhead Pass-Through

Body region: Shoulders

## Muscles

- Main: Deltoid
- Helps: Infraspinatus, Subscapularis, Serratus Anterior, Trapezius
- Holds: Rectus Abdominis

## Technique

1. Stand tall holding a PVC pipe, dowel or broomstick in front of your thighs with an overhand grip, hands very wide.
2. Keeping your arms straight, lift the stick forward and up over your head.
3. Continue moving it behind your back as far as is comfortable without bending the elbows.
4. Reverse the path slowly to return the stick to the front of your thighs.

### Cues

- Start with a wide grip and narrow it gradually over weeks.
- Keep the ribs down and the abs braced.
- Move slowly with straight arms.

### Common mistakes

- Bending the elbows to make it easier.
- Arching the lower back to get the stick behind you.
- Gripping too narrow, forcing the shoulders.
- Continuing through pinching in the shoulder.

## Alternatives

- [Band Shoulder Dislocate](https://heatsy.app/ex/band-shoulder-dislocate)
- [Wall Angel](https://heatsy.app/ex/wall-angel)