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Hi! I’m reading Supple Leopard at the moment and trying to sort myself out. There’s one thing that’s unclear to me though regarding shoulder positioning: I get the shoulders back-part, but what about the shoulder blades specifically? I’ve noticed that after moving the sholders back, I’m still free to choose what to do with the scapulas, that is I can either make them flat against the rib cage, or I can sort of move them further back and together. I think my default tends to be keeping them flat, but I’m just checking in to see that this is correct. I haven’t seen this mentioned very clearly in the book yet or any Mwod-video.
in my reading about scapulas, it seems that there is the old thinking and there is the new thinking of which i’m a convert.
Hey sorry for taking so long but thanks man, very informative video, which kind of confirmed my intuitions and more or less what I’ve been doing, which is nice so I’m more confident that I’m in the right direction. It feels kind of exaggerated to flare the scaps down and back and pinch them as opposed to keep them rotated the other way and taped against the rib cage as the video recommends, as far as I understood, which seems more organized and centered or something, and heck even aesthetically better ha.
The question now is just why I still sometimes have a nagging pain in a point around my right shoulder blade. The video said something about depressing the blades but not too much, and I’m thinking maybe I’m overdoing it sometimes, not sure but something to watch. Another theory is that when I’m lifting heavy til failure that I’m losing form as I’m trying to crank out the last rep, and that something happens there with lasting effects. Also something to work on.
If any other theories why I have that I’m grateful.
from what you said, i would back off the “lifting to failure” part. unless you are competitive body builder and are looking for hypertrophy, i would say that teasing failure can be counterproductive as you imply. you may start compensating like crazy in order to push out that last rep and start using muscles that you shouldn’t be using in that movement.
Glad to see this is being discussed as it has been weighing on my mind as well.
I recently purchased the Crossover Symmetry system myself after seeing it being mentioned on the forum – David, it might have actually been you, in which case thank you – after 2 shoulder surgeries I’m desperate for anything that would help shoulder function and I was unaware of this system.
The instructions for shoulder exercises all initiated by first cuing to retract the scapula and THEN perform the shoulder extension, flexion, or abduction as required by the exercise. Thanks to Eric Cressey I had the eye to stop and think twice about if this is proper technique. Eric advocates that in a healthy scapula/shoulder relationship, the shoulder/arm moves first, then the scapula is to engage fluidly – and that doesn’t mean that the scapula is to be pinched back as hard as possible, but maybe only a slight pinch. See: https://www.youtube.com/watch?v=73Dm-j5wYIc
So, this leads to two opposing ways of coaching scapular involvement:
I believe that in general, #2 is correct. Although for certain exercises, #1 is better.
For instance, on rows, pushups, band-pull aparts, face pulls, and pull-ups/chin-ups, #2 is correct.
For bench press and deadlift, #1 is more fitting.