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5 Dynamic Stretching Exercises for Fitness and Strength Athletes

4. Shoulder dislocates

Shoulder dislocates are a must-do exercise if you’re about to perform gymnastics movements or weightlifting, as the force and technique required for these exercises can place big stress on your shoulder joints.

Functional fitness, with is weightlifting and gymnastics movements, places a high emphasis on shoulder, elbow and wrist mobility. It is therefore important to target these areas and prepare them specifically for your Olympic lifts or gymnastics routine.

Perform shoulder dislocates before:

  • Cleans
  • Handstand Push-Ups and Handstand Walks
  • Bench Presses
  • Overhead Squats and Snatches

How to do it: Using either a PVC pipe or a resistance band, grab your preferred equipment piece and place your hands apart. The PVC pipe or resistance band should rest between your hips and your belly button.

Keeping your arms locked, move your hands overhead and back, so the PVC pipe or resistance band lies on your lower back. Bring your hands back up and in front of you, always keeping your arms extended.

If this is too hard, you can place your hands further apart.

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