Wand Shoulder Circles and “Dislocates”

Dynamic Warm-Up

Upper Extremity Focus

Series 1, Movement #4/7


  1. Using a PVC pipe, move hands into a snatch grip.
  2. Follow along with video, moving arms in large circles while maintaining grip on the PVC pipe.
  3. Complete 10 circles each direction
  4. Place bar at waist level, still using snatch grip.
  5. Take arms overhead and behind back, touching the PVC pipe to your buttocks.
  6. Repeat 20 times.


  • Wider grip: easier
  • Narrow grip: harder
  • Over time, progressively decrease the width of the grip to improve your shoulder mobility. Don’t force it.


  • Shoulder/scapular mobility, UE dynamic warm-up