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Old 06-17-2013, 05:50 PM   #1
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Default Deadlift question

So people stress the retraction of the scapula during the deadlift. What are they talking about? at the top am i supposed to retract them? it feels like my back will snap. Or am i supposed to start with a retracted position?
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Old 06-17-2013, 05:51 PM   #2
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A lot of people talk about scapulas. A lot of people can't deadlift for shit. I just stand up with it.
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Old 06-17-2013, 05:59 PM   #3
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I can't give you a full answer but I do know that a lot of strong as shiet conventional powerlifters pull with their shoulders rounded foward to make it easier to get to the bar. Obviously that doesn't necessarily mean that everyone should be doing it, just some food for thought.

Brute is also absolutely right that people overthink a lot nowadays.
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Old 06-17-2013, 06:12 PM   #4
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Originally Posted by bruteforce View Post
A lot of people talk about scapulas. A lot of people can't deadlift for shit. I just stand up with it.
Beautiful! People like to make simple things seem hard.
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Old 06-17-2013, 09:32 PM   #5
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If you do it wrong you will lift less...!

The latest terminology is "packing" or "wrapping" the shoulders...here's an example

T NATION | 4 Weightlifting Myths Destroyed
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Old 06-17-2013, 11:39 PM   #6
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To go with what Brute said, do what allows you to lift the most weight. I think retracting the scapula is a way to keep the back flat, but I don't know. I certainly round my upper back when deadlifting. I seem to lift more weight that way than keeping my entire back flat.

To drift away from your question, some recent cues I have been using:
1. Hips back and down
2. Drive my legs into the floor like all hell.
It seems to be working. Oh, and those two cues will happen in less than a second.
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Old 06-18-2013, 01:12 AM   #7
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Originally Posted by bruteforce View Post
A lot of people talk about scapulas. A lot of people can't deadlift for shit. I just stand up with it.
I nominate bruteforce for member of the month for that statement.
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Old 06-18-2013, 01:39 AM   #8
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Originally Posted by bruteforce View Post
A lot of people talk about scapulas. A lot of people can't deadlift for shit. I just stand up with it.
LMAO!
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Old 06-18-2013, 03:40 AM   #9
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Quote:
Originally Posted by Eric Troy

Your Guidelines for a Proper Deadlift Setup

1. Stand with your shins about an inch from the bar with about a hip width stance or slightly wider depending on what works best for you.

2. Look down at the barbell and imagine that there is a vertical line coming up through it so that the line of the barbell is part of an imaginary plane. The barbell and this imaginary line is your reference point or benchmark. You will use this to orient your body to. Remember this if for visualization purposes only.

3. After you grab the bar you will bring your shoulders in front of the bar so that the imaginary line intersects your scapula. In other words, the bar is in line with your scapula. Keeping your shoulders forward of the bar in this position, bring your chest up and shoulders back and locked. Scapula retracted.

4. Hips/Butt: Now that your feet are in the right place and your shoulders are in the right place the trick is to get your hips as close to this imaginary LINE as possible while maintaining your shoulder position. You are NOT bringing your hips down toward the bar…you are bringing them forward toward the line coming up through the bar. WITHOUT moving your shoulders back.

All the while the chest must stay OUT and the shoulders back. The lower back must remain in it's tightly set natural arch.

Really, once you hit step three and you are maintaining a good deadlifting position with your lumbar set you are pretty much there. Step 4 is a very subtle adjustment. If you move your hips down the shoulders drift behind the bar. If you move your hips too far up the shoulder sink. So "just right" is in between. Correct, as has been said before, means your butt is below your shoulders but above your knees. This may seem simplistic and smarmy but but since we see people try to deadlift with their butt below their knees in the "deadlift as squat" position or with their butt pretty much level with their shoulders…it needs to be said, apparently.
You don't have to retract them in the way you are thinking. You just have to make sure they are not extended right from the get go with the bar being still on the floor.
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Old 06-18-2013, 02:10 PM   #10
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Retract your scapula when you squat and bench, NOT when you deadlift. For the latter, your thoracic spine should be neutral.
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