Skip to main content

ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

Parallette Pass Through

AdvancedStrengthTier T4

Take a push-up position on two parallettes with straight arms. Swing your legs forward under your body into an L-sit, then swing them back to the push-up support without touching the floor.

Targets: Shoulder

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

No equipment needed

Dosage

3

Sets

6

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Set two parallettes parallel on the floor shoulder-width apart.
  • Take a standard push-up support position with straight arms on the bars.
  1. He supports on both parallettes with straight arms, body in a rigid push-up line, toes on the floor behind him, head neutral.

    Step 1 of 5

    Take a standard push-up position on the parallettes with straight arms.

  2. His legs swing forward under his body between the bars, hips raised, knees beginning to extend toward the L-sit line, arms still straight.

    Step 2 of 5

    Swing the legs forward under the body between the bars.

  3. He holds the L-sit between the bars, legs extended forward roughly parallel to the floor, arms straight, toes pointed, feet off the floor.

    Step 3 of 5

    Finish the swing in the L-sit position, legs extended forward.

  4. His legs swing back under his body between the bars toward the support line, hips lowering, body returning toward the push-up plank, arms straight.

    Step 4 of 5

    Swing the legs back under the body to the push-up support.

  5. He supports on both parallettes with straight arms, body in a rigid push-up line, toes on the floor behind him, head neutral.

    Step 5 of 5

    Take a standard push-up position on the parallettes with straight arms.

Safety Information

Start in a standard push-up position on the parallettes. Swing the legs forward under the body into the L-sit position without touching the ground and swing back again. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Keep the support and the under-body swing, and avoid elbow bend and feet contact during the swing. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

Get your free personalized program at clapmove.com/register

Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.