PVC Helicopter
10 reps
Bar across your back, rotate your torso side to side and pause.
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ABS
PVC Helicopter
A rotational warm-up using a PVC pipe across the back to loosen the shoulders and mid-back. Turning the torso from side to side improves thoracic and shoulder mobility. A smart primer before overhead lifting or any upper-body session.
How to do it
- 1
Stand with feet as wide as is comfortable, toes turned slightly out.
- 2
Rest the PVC pipe across your back just below shoulder height and grip it wider than your shoulders.
- 3
Keep your feet planted and rotate your torso to one side, holding the bar and arms steady.
- 4
Pause about a second, then rotate to the other side and hold.
- 5
Keep alternating in a smooth, controlled rhythm.