Learn to “Pack” the shoulder with the Exercise of the Week

Fix your Press with Scap Pull Ups

One of the most common flaws in overhead lifting is having an “unpacked” shoulder. Many athletes will shrug up when performing an overhead press. This movement is called scapular elevation. Elevation of the scapular when pressing and pulling essentially “disconnects” the shoulder from the body and makes the shoulder very vulnerable to injury.  When the shoulder is packed down and back it is much more stable and strong since it is more “connected “to the body. The scap pull up is great exercise to teach athletes to pack the shoulder when performing overhead lifting exercise whether it be pressing or pull ups.

Set up on a pull up bar and just hand for a few seconds. Without bending the elbows pull the shoulder blades down and back and think about lifting the chest up and out. Hold for a given amount of time and relax. This will help strength the muscles in the upper back in order to maintain proper position when lifting overhead. This exercise effectively depresses the scapula, which is the opposite of elevation. This the proper position when lifting overhead for both pressing and pulling movement. The scap pull is a great way for an athlete to learn how to properly pack their shoulder for overhead exercises.