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PVC Figure 8

Step by step instructions, muscle activation and variants for the PVC Figure 8.

EasyFront shoulders

About this exercise

The PVC Figure 8 is a shoulder mobility and coordination drill in which you hold a lightweight PVC pipe and trace continuous figure-8 patterns in the air, moving through multiple shoulder planes simultaneously. It improves joint mobility, shoulder stability, and neuromuscular coordination, making it an effective warm-up or active recovery movement.

How to Perform

  • Stand with feet shoulder-width apart, holding a PVC pipe horizontally with both hands at about hip width
  • Raise the pipe to chest height and begin moving it in a smooth, continuous figure-8 path
  • The motion should flow through one circular loop in front of one shoulder, then cross over and loop in front of the other
  • Keep your core braced and your hips square; movement originates from the arms and shoulders only
  • Control the speed — prioritise smooth, full arcs over fast, choppy movements
  • Breathe steadily throughout the drill
  • Complete the desired number of repetitions or time, then reverse the figure-8 direction

Muscle Activation

Primary
Front shoulders
Secondary
CoreRear shouldersSide shoulders

Common Mistakes

Common mistakes content is coming soon.

About the PVC Figure 8

The PVC Figure 8 is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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