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How to do Weighted Stick Dislocates Correctly

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In this video Mark shows you how to do weighted stick dislocates correctly. You will need a dow rod. Flex your quads and glutes, suck in your abs, pull your serratus anterior down and extend your elbows completly straight. Now; arms in front of your body, take a full grip of the rod and extension the all the way to the roof slowly. Keeping a full grip, bring the stick behind your body. You may need to wider your grip to maintain a full grip. Now do the reverse - SLOWLY! This is a great warm up for the shoulders and upper back. Its a mixture of strength and flexibility. Do it slowly and wider your grip as needed. Do not rush this exercise. Take it slow and your progressions slow. Weight wise, use 1 to 2.5 kilos. Start with just the stick. As you get more flexible and stronger, the more weight you can add.

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