Lately I have been using light club swing training to improve my thoracic spine and shoulder joint mobility. I use 2.5 pound or 5 pound plates or a 5 pound compact club.

This is what the 5 pound swinging club looks like. You can buy it on Amazon with this link and help support The Garage Gym Boss and our mission to provide you with the home gym DIY workout know how, so you can achieve excellent functional and life enhancement results from our workout recommendations.

This sort of training which involves swinging the club/mace about your shoulder joint greatly improves your mobility and strength in extended range of motion. Look at this illustration to visualize the 3 member, two ball-in-socket joint dynamic system you create when you swing a bat or club. It also helps is the knob of the club is taped up to provide a spherical grip on the end of the club which creates the dual ball-in-socket joint swinging system.