Update: Gymnastics coach Christopher Sommer was on Robb Wolf’s Paleo Solution Podcast and talked about Weighted Shoulder Dislocates.
Segment starts at 4:30.
You can see a video of this variation here.
If I had to choose one exercise for shoulder girdle to build strength, mobility and mass, I had to go with the dislocates.
How to Progress Load?
- Slide the grip out as wide as you need to so you can go through the motion without you shoulder clicking and popping.
- From there add min 2-3 lbs.
- Gradually work the grip in over time, so that your hands are just a hands-width outside of shoulder width.
- Add weight once you are able to do it with a narrow grip and widen the grip again. Repeat the process.
Also use a supinated grip (start with bar behind the back, grab the bar in a palms up position.
Original Post from Nov 30,2011:
One staple of your shoulder warm up / mobility work should be Dislocates aka “Pass Throughs” with PVC pipes.
The tighter your grip = the more flexible your shoulders have to be.
Here is Dusty Hyland from Dog Town Crossfit with his crazy shoulder flexibility by doing dislocates with an underhand (supinated) grip.
Check out Mobility 101 for more mobility awesomeness.
And a random YouTube guy with some pass through variations.
