PVC Pass Through
The PVC Pass Through is an effective mobility exercise that enhances shoulder flexibility and improves range of motion.
- Stand tall with your feet shoulder-width apart, holding a PVC pipe or similar object with both hands.
- Raise the PVC pipe overhead, keeping your arms straight.
- Slowly lower the pipe behind your head while maintaining straight arms, feeling the stretch in your shoulders.
- Return to the starting position by raising the pipe back overhead.
How to perform the PVC Pass Through
- Set up. Set up in a stable, balanced starting position appropriate for the PVC Pass Through using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your pectoralis minor.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your pectoralis minor rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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