Exercise
PVC Pass Through
The PVC Pass Through is a simple mobility drill that improves shoulder flexibility, control and overhead range of motion.
PVC Pass Through
The PVC Pass Through is a highly effective mobility exercise designed to improve shoulder movement and upper-body coordination. By guiding a PVC pipe from the front of your body to overhead and behind your back, the exercise gently opens the shoulders while reinforcing controlled, pain-free motion.
What makes this movement especially valuable is its simplicity and scalability. Grip width can be adjusted to match your current mobility level, making it suitable for beginners while still effective for experienced athletes. The slow, controlled tempo encourages better awareness of shoulder positioning and helps reduce stiffness over time.
Often used in warm-ups, cooldowns, and recovery sessions, the PVC Pass Through supports healthier shoulders, improved posture, and better overhead mechanics. When performed consistently, it can help prepare the upper body for pressing, pulling, and lifting movements while lowering the risk of discomfort during training.
How to Perform the PVC Pass Through
- Stand with feet shoulder-width apart and grip a PVC pipe with both hands using an overhand grip, placing your hands slightly wider than shoulder-width.
- Hold the PVC pipe in front of your body at hip level, maintaining a neutral spine and engaged core throughout the movement.
- Keeping your arms straight, slowly raise the pipe upward until it's at chest level, breathing naturally and maintaining shoulder depression.
- Continue the upward motion, raising the pipe overhead while maintaining straight arms and stable shoulders.
- Without bending your elbows, begin moving the pipe backward behind your head, breathing out as you stretch through your shoulders and chest.
- Lower the pipe behind your back as far as your shoulder mobility allows, maintaining straight arms and proper posture throughout.
- Reverse the movement by bringing the pipe back over your head using the same path, breathing in as you return to the starting position.
- Complete the exercise by lowering the pipe to hip level, maintaining control and proper form throughout the entire range of motion.
Important information
- Keep your arms straight throughout the entire movement to maximize shoulder mobility benefits.
- Adjust your grip width as needed – wider grip makes the movement easier, narrower grip increases difficulty.
- Maintain a neutral spine and avoid arching your back when the pipe moves behind you.
- If you feel pain (not just stretching) in your shoulders, stop and consider using a wider grip or consult with a professional.
FAQ - PVC Pass Through
The PVC Pass Through primarily targets the anterior deltoids (front shoulders) and latissimus dorsi (lats), while also engaging the rotator cuff muscles and pectorals. This movement effectively stretches the entire shoulder complex and upper chest region.
Start with a wide grip that allows you to complete the movement comfortably, then gradually narrow your hand position as mobility improves. Your ideal grip width should create a noticeable stretch without causing pain or requiring you to bend your elbows during the movement.
Perform 2-3 sets of 8-10 repetitions before upper body workouts as part of your warm-up routine. For improving mobility, you can safely practice this movement daily, making it an excellent addition to morning routines or as a break from prolonged sitting.
Avoid bending your elbows to compensate for limited shoulder mobility, as this negates the stretching benefits. Don't rush through repetitions or use momentum—move slowly and deliberately. Also, never force the movement beyond the point of mild discomfort, as this could lead to shoulder strain.
Yes, you can substitute a broomstick, dowel rod, resistance band, or even a towel if a PVC pipe isn't available. The key is using something lightweight with sufficient length to maintain proper form while moving through the complete range of motion.
PVC Pass Through
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