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.
The tighter your grip = the more flexible your shoulders have to be.
Check out Mobility 101 for more mobility awesomeness.
And a random YouTube guy with some pass through variations.