Band shoulder dislocates open up tight shoulders and improve overhead mobility, which carries straight over to pressing, snatching and posture. Despite the name, done gently they are one of the safest shoulder-opening drills there is.
How to Perform
- Hold a light band with both hands, palms down, wider than shoulder-width.
- Keeping your arms straight, raise the band overhead.
- Continue moving it back and down behind you until it reaches your lower back, letting the band stretch as needed.
- Reverse the path to bring it back to the front, staying slow and controlled.
- Take a slightly narrower grip over time as your shoulders open.
Tips
- Start with a wide grip and a light band; narrow the grip only as mobility improves.
- Keep your arms straight and move slowly; never force the range.
- Do 8 to 10 smooth reps as part of your warm-up.
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