How to do it
Hold the stick with a firm but relaxed grip to allow smooth shoulder rotation.
- 1
Stand with feet shoulder-width apart, holding a PVC stick with a wide grip.
- 2
Keep your arms straight as you lift the stick overhead and down behind your back.
- 3
Reverse the motion to bring the stick back to the front.
- 4
Keep your core engaged and avoid arching your back.
- 5
Repeat for the desired number of repetitions, gradually narrowing your grip over time.
Expert tip
Move slowly and with control, gradually widening your grip as your flexibility improves.
Common mistakes
- ✕Bending the elbows during the pass-through
- ✕Arching the lower back during the movement
- ✕Jerking the stick instead of moving smoothly