Shoulder Pass-Through for BJJ
Shoulder pass-throughs use a dowel or band to rotate the arms overhead and behind the back in a full circle. This drill progressively opens the shoulder joint through its full range of motion. It is an essential warm-up for any grappler dealing with shoulder tightness from training.
✓ Step-by-Step Instructions
- 1 Hold a dowel, PVC pipe, or band with a wide overhand grip.
- 2 Start with the dowel in front of your thighs.
- 3 Keeping arms straight, slowly raise the dowel overhead.
- 4 Continue the arc until the dowel reaches behind your back.
- 5 Reverse the movement to return to the front.
- 6 Gradually narrow your grip as mobility improves.
💪 Muscles Worked
Primary Muscles
Secondary Muscles
🥊 BJJ Application
Improves the overhead shoulder range needed for posting, framing, and defending arm attacks. Tight shoulders are more susceptible to injury from kimuras and americanas.
🔧 Equipment Needed
✗ Common Mistakes
- ⚠ Bending the elbows during the pass-through
- ⚠ Grip too narrow causing forced range
- ⚠ Arching the back as the dowel goes overhead
- ⚠ Moving too quickly through tight spots
🔄 Variations
- → Band pass-through
- → Single-arm pass-through
- → Seated pass-through
- → Pass-through with squat
Track Your Shoulder Pass-Through Progress
Log your mobility sessions alongside your BJJ training. Track your training with MatTime for a complete picture of your athletic development.
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Frequently Asked Questions
How does the Shoulder Pass-Through help my BJJ game? ▼
Improves the overhead shoulder range needed for posting, framing, and defending arm attacks. Tight shoulders are more susceptible to injury from kimuras and americanas.
What equipment do I need for the Shoulder Pass-Through? ▼
You will need: dowel. Make sure all equipment is properly set up before beginning the exercise.
How difficult is the Shoulder Pass-Through? ▼
The Shoulder Pass-Through is rated 1 out of 5 in difficulty. This is a beginner-friendly exercise suitable for athletes at any training level. Focus on proper form before adding intensity.