Curated Action

Shoulder Dislocate

Mobility & Recovery

Shoulder Dislocate is a reusable training action. Review its coaching notes and targets below.

Reusable training actionVideo demonstration2 min 3 sec

Training Details

0:00 / 2:03
Sourceyoutube.com/watch?v=O90ZZd1WEQs
AuthorYouTube creator

Shoulder Dislocate

Grip a stick, dowel, or band with a wide overhand grip; smoothly pass the bar from in front of the hips, overhead, and behind the back with straight arms, then return forward.

Key points

  • Lock elbows straight across the entire arc of motion
  • Widen grip if necessary to pass smoothly without hitching one side
  • Keep ribs pulled down and glutes engaged to prevent hyperextending the lumbar spine

Common mistakes

Bending one or both elbows to force the bar over the head.

Sets: 1Rest: 1 minEst. duration: 2 min 3 sec
MobilityFlexibilityBodyweightShouldersShoulder-DislocatesStick-Or-BandVideoAuto ExtractedYoutube25 Minute Full Body Mobility Routine V4 (Follow Along)

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