How to do a PVC Around the World
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About PVC Around the World
PVC Pipe
Workouts with PVC Around the World
Instructions for Proper Form
PVC Around the World is a compound exercise that primarily targets the shoulders and upper back. Using a PVC pipe for this exercise helps to limit the weight and focus on mobility. By moving the PVC pipe in a circular motion around your head, you enhance shoulder flexibility and range of motion. This is a great exercise for improving shoulder mobility and preparing for more complex movements.
- Grasp the PVC pipe with both hands in an overhand grip: Palms facing away from you.
- The wider your grip, the easier it will be to perform the exercise: It’s okay to loosen your grip a bit as you perform this exercise.
- Maintain proper form by engaging your core, straightening your back, and gazing forward.
- While holding the PVC pipe, swing both arms to one side of your body. One arm should be over your head and across your body, and the other should be low on the same side of your body: The PVC pipe should be perpendicular to the floor.
- Grasping the pipe, bring the top hand around your head, open your shoulders, and position the pipe behind your back: You should look like an extended “Y” with a bar connecting the tips of the letter.
- Still grasping the pipe, bring your top hand down to your side: Your other hand should be over your head and across your body: This position is the mirror image of your starting position.
- Now, bring the pipe around to your front by swinging the PVC pipe around your head: It should be parallel to the ground and at chest level.
- Return your to your starting position.
- Reverse the direction, and repeat.
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