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Old 01-04-2012, 09:59 AM   #11
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Originally Posted by BendtheBar View Post
Arms as hooks, start the row by moving the elbows back, finish by contracting the lats.
If you word it like that (which is what I do); my shoulder blades are in, but not fully retracted until the peak of the pull.
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Old 01-04-2012, 10:01 AM   #12
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Its excellent advice steve. Using little mind-control cues is similar to the way I teach bench. Even though its the same motion, thinking of it in a different light often results in better form.
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Old 01-04-2012, 10:16 AM   #13
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Its excellent advice steve. Using little mind-control cues is similar to the way I teach bench. Even though its the same motion, thinking of it in a different light often results in better form.
Yep.

For me retraction exercises are infinitely more useful for the Bench and Squat rather than the Deadlift. Even if that sounds counter-intuitive. A hefty upper back has great value for Benches and a nice thick shelf for Squats works well also.
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Old 01-04-2012, 10:22 AM   #14
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For me retraction exercises are infinitely more useful for the Bench and Squat
This is what I have come to find. Also just to clarify, by pulling, I meant rows and pull-ups for effectively working the back.
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Old 01-04-2012, 10:30 AM   #15
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Yep.

For me retraction exercises are infinitely more useful for the Bench and Squat rather than the Deadlift. Even if that sounds counter-intuitive. A hefty upper back has great value for Benches and a nice thick shelf for Squats works well also.
I find it hard to explain to people to pull their shoulder blades back, so I just tell them to lift their chest up and out. Lol, it does the same motion, and I'll pull their shoulders back further if I need to.

I actually saw a guy doing the J-hook or whatever you want to call it, to get set up on bench. I looked at him and asked him where he learned that form, and suggested Dave Tate. He laughed and said yup. Its nice to see a lot of new lifters learning from good sources.
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Old 01-04-2012, 10:51 AM   #16
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Originally Posted by BendtheBar View Post
Arms as hooks, start the row by moving the elbows back, finish by contracting the lats.
That's exactly the way I teach chin-ups it too. When working with my own kids I found it helpful to actually grab an elbow on one side and squeeze the lat on the other side to to re-inforce the idea. It worked very well.
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Old 01-04-2012, 01:24 PM   #17
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This whole thread is extremely helpful. Thanks!
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Old 01-05-2012, 09:27 AM   #18
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When I was in PT last year for my shoulder, my PT had me do several exercises where my shoulder blades were retracted and depressed. I tend to do this to them now with most exercises and my shoulders have really never felt better.

If you think you have a strong lateral raise, try them seated (with back support), with your shoulders pushed up, then back, then down and in contact with the back of the bench. Completely different exercise.
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