Buzz
Your shoulder blades can move in various directions, including sliding up and down, coming together or separating, and rotating in both clockwise and counterclockwise motions. When performing exercises targeting the upper back, instructors often simplify this complex movement by advising you to 'squeeze' or 'retract' your shoulder blades. However, this isn't always the best approach.
While performing deadlifts,
It’s important to activate your upper back muscles to establish a firm posture before lifting. However, many mistakenly believe that squeezing the shoulder blades together is the correct way to achieve this.
In a deadlift, all you need to do is stand up with the bar while keeping it close to your body. There's no need to retract your shoulder blades together—that's not helpful. One of the best ways I remember this is through a demonstration by powerlifting coach Dave Tate in several of his videos. He marks with chalk where someone's hands reach when they pull their shoulder blades back, compared to when they simply pull their shoulder blades down without drawing them back.
This small change really made a difference in my own deadlifts. I now focus on pulling my shoulders down toward my hips, without drawing them back at all. By the time I reach the top of the lift, my arms are holding the bar exactly where it needs to be.
When performing pullups
A scapular pullup is an excellent exercise to improve your pullup strength. You keep your arms straight, while activating your upper back muscles. To maximize this exercise (or properly begin a pullup), it's important to move your shoulder blades correctly.
Once again, it's not about squeezing the shoulder blades together. The best cue I use for scapular pullups is to grip the bar and imagine you're pushing it downward in front of you with straight arms. As this video illustrates, the shoulder blades start in a position where their bottoms point away from each other, almost toward your sides, and the movement should rotate them back together while pulling them downward. This action primarily comes from your lats, the muscles that extend from your armpits down the sides of your back.
When you're holding a bar above your head, it’s important to engage your back to support your shoulders. This isn't just about shrugging your shoulders or squeezing them together. You'll need to focus on drawing the top of your shoulder blades toward each other and rotating them so that the outer edge of the blades, near your sides, turns upwards. This technique is vital for keeping your arms stable and comfortable overhead while using your back muscles to secure your shoulders.
If you're pressing a barbell overhead, or stabilizing a bar in the same position—such as in a snatch, jerk, or overhead squat—there’s a specific approach to follow. It’s more than simply shrugging or squeezing your shoulders; by squeezing the tops of your shoulder blades together and rotating them so the outer edges turn upward, you’ll find a comfortable way to support your arms overhead, all while stabilizing your shoulders using your back muscles.
When performing a squat, it’s essential to set up your back correctly. Part of the process involves retracting your shoulder blades to build tension in your upper back and create a firm base for the bar. This action is crucial in achieving the right setup for a strong and safe squat position.
For the squat setup, one key move is pulling your shoulder blades back and together, which helps to create tightness in your upper back. This creates a stable and secure shelf for the bar to rest on. This step, along with bringing your elbows toward your body’s center, forms the foundation of a solid squat setup, making it a critical first step.
