Band Shoulder Dislocates

Try using bands for the shoulder dislocates since it's much gentler than using a stick (which is often used by Olympic lifters). The band tension also creates some muscle activation which makes it more of an active mobility movement, which means it's going to be more transferable to lifting. Always keep your arms straight and as you get better at it you can grab the band with a narrower grip to increase tension. If you feel a sore spot at any point in the range of motion I recommend doing slow partial reps or isometric holds at that position until the soreness subsides. – Christian Thibaudeau

Band Shoulder Dislocates warm-up exercises for physical education class
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