Stick Pass Around Stretch
Complete guide to Stick Pass Around Stretch. Learn proper form, technique, and execution. Targets Shoulders. Requires stick. Step-by-step instructions and expert tips.
How to Perform Stick Pass Around Stretch
Grab a stick or dowel with both hands wider than shoulder-width apart.
Stand tall with your feet shoulder-width apart and hold the stick in front of your thighs.
Engage your abs and take a breath.
Pass the stick up and over your head and behind your back in a slow, controlled arc, keeping your arms straight.
Reverse the motion to bring the stick back to the starting position and exhale.
Repeat for the desired number of repetitions, gradually narrowing your grip as flexibility improves.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |