Band Pass Through

Band pass through

The band pass through, also known as the band shoulder pass through, is an effective exercise designed to improve shoulder mobility, flexibility, and stability. This exercise involves using a resistance band to perform a controlled, overhead movement that promotes a full range of motion in the shoulder joints. By engaging the rotator cuff, deltoids, and upper back muscles, the band pass through helps to maintain shoulder health and prevent injuries.

Ideal for athletes and fitness enthusiasts, the band pass through is particularly beneficial for those who engage in activities that require extensive shoulder movement, such as swimming, weightlifting, and tennis. It helps alleviate tightness in the shoulders, improves posture, and enhances overall shoulder function.

To incorporate the band pass through into your workout routine, hold a resistance band with both hands, keeping your arms straight and positioned slightly wider than shoulder-width apart. Begin with the band in front of your thighs, then slowly lift it overhead and continue the motion behind your back, maintaining a controlled pace. Reverse the movement to bring the band back to the starting position. Ensure you keep your core engaged and avoid arching your back during the exercise.

Regularly practicing the band pass through will increase shoulder mobility, reduce the risk of shoulder injuries, and enhance upper body flexibility. This exercise is suitable for all fitness levels and can be included in warm-up, cooldown, or mobility routines to support optimal shoulder health and functional movement. Integrating the band pass through into your fitness regimen will help you achieve greater shoulder range of motion, improved posture, and better performance in your chosen activities.

Equipment Needed:

Light to moderate resistance band

Instructions for band pass throughs:

  1. Standing or seated hold a resistance band with palms up and elbows at your side just off of your ribcage
  2. Engaging your shoulders first begin to pull the band apart while keeping your elbows in the same position
  3. Hold for a 2+ count
  4. Return to the starting position

Common Errors:

Trying to go all the way around too soon. Take your time, stop where you need to if it feels too tight or sketchy.

Progressions / Regressions:

If this is too challenging:

  • Try starting with a wider grip on the band

If you want more of a challenge:

  • Use a narrower grip 
  • Try a more difficult band

 

 

Related Exercises

90/90 Hip Stretch

90/90 Hip Stretch

90/90 Hip Stretch90/90 hip Stretch The 90/90 hip stretch is a powerful exercise designed to improve hip mobility, flexibility, and overall lower body function. This stretch targets the hip internal and external rotators, and the glutes, making it ideal for athletes...

Prone Angel

Prone Angel

Prone AngelProne Angel The prone angel is a powerful exercise designed to improve upper back strength, shoulder stability, and overall posture. Performed while lying face down, this movement mimics the motion of making snow angels. It specifically targets the scapular...

Bowstring

Bowstring

BowStringBowstring exercise The bowstring exercise is an excellent movement for enhancing thoracic and shoulder mobility. This exercise mimics the action of drawing a bow, providing a deep stretch to the muscles around the spine, shoulders, and hips. It's particularly...

Related Posts

Building Accessory Programs – Part 6

Building an accessory program is a great idea if your training isn't well balanced or if you have specific goals that aren't being met. This article is the final part of a series all about how to build and implement accessory programs for functional training like...

Unilateral exercises: accessory programming part 5

Functional training programs are intended to make your body move well as a whole, not just as individual parts. Unfortunately many programs still lack movements that are helpful in sport and in life.  Adding unilateral exercises into your training with accessory...

Lateral movements: accessory programming part 4

Functional training programs are intended to make your body move well as a whole, not just as individual parts. Unfortunately many programs still lack movements that are helpful in sport and in life.  Adding lateral movements into your training with accessory programs...

Horizontal Pulling Movements – accessory programming part 3

Functional fitness programming often has a great deal of pulling movements.  Unfortunately programs like Crossfit neglect horizontal pulling in favor of vertical pulling.  For this reason, we recommend adding horizontal pulls to your accessory programming. To learn...

Rotation exercises – crossfit accessory programming part 2

Rotation exercises are key to generating power in movements like throwing or swinging and they also play an important role in muscle balance and healthy joint mechanics.  Unfortunately, they are often missing from many functional fitness programs like Crossfit.  If...

Anti-Rotation Exercises: Accessory Programming Part 1

Crossfit is a constantly varied fitness program that focuses on intense functional movements but it lacks some that may help you stay healthy. This post will help you learn how to program anti-rotation exercises into your accessory programs for Crossfit. Doing this...

The best mobility programs use these elements

Just like a diet needs a caloric deficit to make you lose weight, a mobility program needs certain things in order to help you move better.  In this article we will explore the top 5 things that the most effective mobility programs should have to be as effective as...

Banded Ankle Mobilization: Improve your ankle mobility

Banded ankle mobility mobilizations are simple and effective drills you can use to improve ankle range of motion.  Most of us could use more ankle mobility, especially those of us who sit most of the day and then try to train functional exercises like the squat....

Thoracic Extension Mobility: The Ultimate How To Post

Thoracic spine extension is a crucial spinal movement that is required for shoulder, neck, and low back health as well as athletic performance. In this article, I will discuss what thoracic mobility is, how to assess thoracic mobility, and what thoracic mobility...

Push Pull Ratio: Prevent Shoulder Injuries

What is a push-pull ratio? The push-pull ratio can help prevent shoulder injuries by helping you maintain a balance in the muscles around the shoulder girdle. It is exactly as it sounds- a ratio between how many pushes you are doing compared to how many pulls you are...

Follow Us On Social