Videos
Get your personalized program! 🎯
Stop wasting time with random exercises
Our coach creates a custom training program adapted to your goals, level, and available equipment. Get results faster with a structured plan designed just for you.
Instructions
- Stand upright holding an Olympic bar with a wide grip in front of your thighs.
- Keep your arms straight and core engaged throughout the movement.
- Slowly lift the bar overhead, continuing the arc behind your back as far as your mobility allows.
- Reverse the movement to bring the bar back to the starting position in a controlled manner.
Technical Tips
- Use the widest grip needed to avoid pain or shoulder impingement.
- Keep your elbows locked to maximize shoulder rotation and mobility benefits.
- Move slowly and avoid jerking or forcing the range of motion.
Breathing Tips
- Inhale before lifting the bar overhead.
- Exhale as you pass the bar behind your back.
- Inhale as you reverse the movement back overhead.
- Exhale upon returning the bar to the starting position.
Medical restrictions
- Rotator cuff injuries
- Shoulder impingement syndrome
- Severe shoulder instability
- Recent shoulder surgery
Description
Shoulder Dislocates are an essential shoulder mobility exercise widely used in CrossFit, fitness, and functional training routines to improve flexibility and range of motion in the shoulders. This movement involves passing an Olympic bar or stick from the front of the body, over the head, to the back while keeping the arms straight, facilitating optimal shoulder joint articulation and scapular mobility. It is especially beneficial for athletes or individuals performing overhead lifts, as it enhances shoulder external rotation, reduces injury risk, and improves posture. Shoulder Dislocates can serve as an effective warm-up before pressing, snatching, or overhead squat sessions by priming the rotator cuff and deltoid muscles for dynamic stability demands. Additionally, it helps to correct tightness caused by poor daily posture or sedentary habits. Including Shoulder Dislocates regularly in your warm-up or mobility training can contribute to long-term shoulder health, improved athletic performance, and better execution of strength movements involving the upper body.