Towel Pass Through
How to do Towel Pass Through?
The towel pass through is a shoulder mobility and flexibility exercise that improves overhead range of motion and scapular control. It is commonly used as a warm-up or mobility drill for calisthenics, weightlifting, and general fitness routines. The exercise involves passing a towel (or resistance band/stick) over and behind the head in a controlled motion, helping to increase shoulder joint mobility while reinforcing proper movement patterns.
Prerequisites & Equipment
• Strength & Mobility Requirements: No significant strength requirement, but a basic level of shoulder mobility is needed. If you experience tight shoulders, use a wider grip or a resistance band instead of a towel.
• Required Equipment: A long towel (bath towel or similar) that can be gripped at both ends.
• Optional Equipment: A resistance band or a PVC pipe/dowel if you want additional assistance or a more rigid grip.
How to Perform the Towel Pass Through
1. Starting Position:
• Stand tall with feet hip-width apart.
• Hold the towel with both hands using an overhand grip (palms facing down). Adjust your grip width based on mobility; a wider grip makes it easier, while a narrower grip increases difficulty.
2. Execution:
• Begin with the towel in front of your thighs, arms extended.
• Keeping your arms straight, slowly raise the towel overhead in a smooth, controlled motion.
• Continue moving the towel behind your head and down toward your lower back without bending the elbows or arching the spine.
• Once you reach the lowest point behind you, reverse the movement, bringing the towel back to the starting position in front of your thighs.
3. Repetitions & Breathing:
• Perform 8-15 slow and controlled reps as part of your warm-up or mobility routine.
• Inhale as you lift the towel overhead, and exhale as you bring it back down.
Benefits of the Towel Pass Through
• Improves Shoulder Mobility: Helps increase overhead range of motion, which is crucial for exercises like pull-ups, dips, and handstands.
• Enhances Scapular Control: Encourages proper scapular movement, reducing the risk of impingement or discomfort during pressing movements.
• Prevents Shoulder Injuries: Regular use can aid in shoulder joint health and prevent stiffness or discomfort caused by poor posture.
• Good Warm-Up & Recovery Exercise: Helps prepare the shoulders for intense workouts and can be used as a cooldown stretch.
Common Mistakes to Avoid
• Bending the Elbows: Keep arms fully extended throughout the movement to ensure proper shoulder engagement.
• Using Momentum: Move slowly and with control to maximize mobility benefits.
• Arching the Lower Back: Engage your core and keep a neutral spine to prevent compensation.
• Gripping Too Narrowly Too Soon: Start with a wider grip and gradually narrow it as mobility improves.
Tips for the proper execution of Towel Pass Through
Start with a wider grip if you feel tightness in your shoulders.
If the movement feels too challenging, switch to a resistance band, which allows more flexibility.
Perform in front of a mirror to check for excessive arching or compensations.
Include it in your warm-up routine before upper body workouts, especially if working on overhead movements.
If you experience pain, stop and reassess your grip width and movement control.
Muscles worked when doing Towel Pass Through
•Primary: Shoulder joints (deltoids), rotator cuff muscles
•Secondary: Upper trapezius, scapular stabilizers, chest (pectoralis major)
Primary Muscle(s):
Rear delt
Secondary Muscle(s):
Trapezius
Equipment needed for Towel Pass Through
No equipment needed for this exercise.
Adjust the difficulty of Towel Pass Through
How to make Towel Pass Through harder?
How to make Towel Pass Through easier?
How to make Towel Pass Through harder?
To make Towel Pass Through harder:
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Narrow your grip: A closer grip increases the demand on shoulder mobility and control.
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Use a rigid object like a PVC pipe: This prevents the hands from compensating by pulling apart as they would with a towel.
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Perform with slow eccentrics: Taking 5-10 seconds per rep increases time under tension and mobility benefits.
How to make Towel Pass Through easier?
To make Towel Pass Through easier:
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Use a wider grip: A wider grip reduces the range of motion demands on the shoulders.
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Use a resistance band instead of a towel: The elasticity allows for a more forgiving movement.
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Perform seated: Sitting down can help maintain a neutral spine and prevent compensation with the lower back.
