Setting The Shoulder Blades

In our first “Video of the Week” post I decided to address a component of the athletic stance: setting the shoulder blades, also commonly referred to as “spreading the chest.”  In my opinion, this is one of the most common concepts that some people just can’t seem to grasp (maybe second to maintaining neutral spine- but this helps you to do that!!).  So what is it?  It is simply bilateral retraction and depression of the scapula that is to be maintained during most every athletic and exercise movement, even presses, with the exception of only a few exercises, like scap push-ups.  Why do I need to do this, you ask?  Without getting too crazy detailed on this one, it is simply the optimal position for the shoulders to be stable…  I know, I know, it’s so much more than that, but for the sake of this post, that’s as far as we need to go right now.

So take a look at the video, try it out, and see if you have any trouble with the position.  If you do, just try some of the simple suggestions and get on your way to a stronger back, healthier shoulders, and awesome posture.

The video is not even the tip of the iceberg, but rather a good place to start.  If you truly have problems with this, or any other movement for that matter, feel free to contact us!


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Chris Merritt

Strength Coach/ B.S. Kinesiology, Pennsylvania State University/ FMS/ Functional Range Conditioning Mobility Specialist/ Certified Kettlebell Instructor/ Owner of Beyond Strength Performance and Beyond Strength Performance NOVA

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