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Back Lever: To Protract Or Not To Protract?


Zephyrus
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Who here can make the case for or against?

 

Is protracting better for the shoulder girdle? Or is protracting a personal preferance? Do you build more strength in one versus the other?

 

I feel a stronger entry into the back lever and the ability to lower completely horizontal with little or no curving in the lower spine, i would just like to hear some opinions.

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One is not necessarily better than the other in BL, but they will be slightly different. Coach says some degree of protraction is almost always used when executing the BL. I try to eliminate as much of it as I can when I do BL work, unless of course I am doing connecting moves to and from BL, in which case I protract hard. It depends on what you want I suppose, as getting acquainted to protraction and retraction (as well as the other scapular orientations) is super important, play around with it and see what feels best.

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I'm not sure which one to stick with either, but when I work back levers, I do one hold with fully or heavily retracted scapulae and the next hold would be with some protraction so I would be proficient at both. Retracted is harder than protracted. I also try to fully depress them in the back lever. My scapulae tend to be slightly elevated if I don't think about depressing them. I'm not sure if that's a big deal.

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