sPL/PE1 Noobie Week 2

Just on Week 2 now and wanted some input on my Scapular shrugs to be sure I'm not developing a bad habit (or 2) at the start. Am I supposed to lean forward when I come down? Also, I feel like my hips are dropping too much. Do I need to stay hollow or straight?

 

View1https://youtu.be/TFBeDm083TM

 

 

View2https://youtu.be/SHK2IQ-b1_c

 

 

Thanks for the input!

No you shouldnt lean and yes you should stay hollow as much as possible. Your hips are a little higher than they should be and your bending your elbows as you come down which shouldnt happen. Idealy in this exercise scapula should be only part of body which is moving (retracting - protracting).

If you have some mirror try to put it next to you when you do exercise so you can see errors immediately and fix them right away. It works much better then filming yourself.

Hi Chris!

 

Great to see a newcomer posting. Hope your training is going well. A few things on your scapular shrugs:

1. This element is all about protraction. You are retracting plenty, but focus on getting more protraction at the top.
2. Lock those elbows at the beginning of the set, and keep them entirely straight throughout!
3. No, your shoulders should not lean forward, but rather just move up and down.
4. Yes, your body should stay hollow, or rather keep your hips in Posterior Pelvic Tilt.

Good luck, and keep us updated with your training!

 

Best,

Chris

Thank you all for the great feedback!

Hello.

 

Should my elbows be facing out (on right/left) or backwards? Im putting extra effort on turning them out, to where my fingers point, but naturaly they tend to face back (to my legs) when i put my hands on the ground.

Also, when im turning elbows out its more difficult to keep my arms fully straight, i have to put extra effort in and even then there is a slight curb.

The guy on the video is turning them out, but i would just like to confirm.

 

Thanks!

There is no need to focus on rotation of the elbows during this element.  Focus on the scaps!

 

Yours in Fitness,

Coach Sommer

 

p.s.  In regards to PPT, it is not necessary to attempt to maintain PPT during the retracted portion of the scap shrug.  Just keep the sagging to a minimum.