If you can’t keep the bar in place without your hands on the bar, it’s not racked—you’re holding it. I see a lot of lifters with the bar on top of the shoulders—either because the bar is too far forward, or the shoulders are too far back. The shoulder blades need to be protracted—pushed forward. You CANNOT properly rack a bar with your shoulder blades retracted, or even neutral. Without protraction, the rack structure doesn’t exist. If you don’t feel the bar on your throat, it’s too far forward.
0:13
If you can’t keep the bar in place without your hands on the bar, it’s not racked—you’re holding it. I see a lot of lifters with the bar on top of the shoulders—either because the bar is too far forward, or the shoulders are too far back. The shoulder blades need to be protracted—pushed forward. You CANNOT properly rack a bar with your shoulder blades retracted, or even neutral. Without protraction, the rack structure doesn’t exist. If you don’t feel the bar on your throat, it’s too far forward.
74K views7 months ago
FacebookCatalyst Athletics
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