Topic: Upper Back/Shoulder Blade Question

[Andy Dick]

Which is the most optimal position for your shoulder blades during the pull: pulled together as if holding a pencil between them, or mostly relaxed with a little tension?

I for some reason feel during my lifts that mostly relaxed with a little tension is easier for me but that could be just because I lack proper back strength.  I have tried to read up on the topic but can't really find anything on it.

[Matt Erdman]

There isn't one way. I get my back really tight, which involves pulling them down instead of together.

[Paul LaDuke]

I would agree with Matt that there probably isn't one perfect position.  (There are bad positions however.)  The biggest key is that the shoulder blades must be stable.  A successful lift transfers force from the ground through the body to the hands.  All of the force is generated from the "triple extension" of the hips, knees and ankles.  Everything else must be stable to ensure the maximum amount of force transfer.  So if the shoulder blades protract there will be force transfer loss.  I would think that shoulder position would vary for each individual based on scapular strength and mechanical differences in their lifts.

Your question may lead to another question then, how do you strengthen the scapular muscles specific the sport of weightlifting?  My answer would be through pulls (another topic you have been active in), RDLs with particular attention paid to scapular positioning and tons of pullups (especially with a wide, overhand grip).  What do others think?

[EdwardLafleur]

to give you the most strength catching the clean and the snatch, you must have a strong chest, which entails making it strong before you begin the lift-off.  to do that, getting your upper back into the most flexed position you can, is, to my mind, mandatory.  so, i believe that the shoulder blades need to be pulled back and down before the moment of liftoff .

i agree with Paul that the "triple extension" of the hips, knees and ankles generates virtually all the force propelling the bar upwards.  but further, after the full and explosive extension, a strong shrug and upright row (coupled with the fastest possible pulling up of the knees towards the chest) will enable the lifter to pull him or herself under the bar as quickly as possible in the squatunder.

this strong shrug and upright row have the effect of slowing the loss of momentum, as the force applied to the barbell during the explosion is steadily countered by gravity.

so, i believe that the whole shoulder girdle should be strengthened to enable their optimum use during our sport.