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Friday September 24 2010
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Glenn McElfresh 2010-09-24
Hi Greg,
When pulling yourself under the bar into the rack position, do you want your shoulders to be retracted back or forward away from the body? The reason I ask is because when I front squat and keep my shoulder pulled back, my torso stays more vertical and I feel much stronger, but my elbows are far from parallel. The only way I can get my elbows up and humerus parallel to the ground is by letting my scap forward. I guess is it ok to not have my humerus parallel to the ground? Thanks
Dutch 2010-09-24
Good shit buddy!
Nice lifts.

See ya at the American Open this year?
Greg Everett 2010-09-24
Glenn -

As you're pulling under, the shoulder blades should be retracted as part of the effort to deliver the bar properly, but in the rack position, they should be protracted. The position of the arms/elbows is secondary to the position of the shoulders, which is what actually creates support for the bar. Look through our photo gallery for some clean/FS photos and you'll get a good idea of what this looks like. Everyone's arm position will be different based on how they're built, but the shoulder position will be essentially the same. Just remember that scapular protraction doesn't mean thoracic spine flexion.
Craig C. @ The Compound 2010-09-24
Jerk - max for day @ 315# (fail @ 335#); 80% of that x 1 x 3 @ 255#
Power snatch - 70% x 3 x 3 @ 165#
Power clean - 70% x 3 x 3 @ 200#

3 sets; no rest:
15 pull-ups
10 KB snatch/arm @ 44#
Nicolas 2010-09-25
+1 for Dutch's comment. Great video!!
Glenn McElfresh 2010-09-25
Thanks a ton Greg. Awesome answer. I looked through some of the pics and saw what you meant. Thanks again.
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