Band Pass-Through

Technique

The band pass-through is a shoulder mobility drill where you hold a band with a wide grip and move it from in front of your hips over your head to behind your back and back again with straight arms. It warms up the shoulders and improves overhead and extension mobility before pressing or squatting.

Steps

1. Hold a light band or dowel in front of your hips with a wide grip and straight arms
2. Raise it overhead in an arc, keeping the arms straight and the ribs down
3. Continue behind your back as far as comfortable, then return the same way
4. Narrow the grip gradually over the weeks as mobility improves

Common mistakes

• Bending the elbows to force the band through
• Arching the lower back to get the arms behind

Variations

• Dowel pass-through
• Single-arm band pass-through

FAQ