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  #1  
Unread 02-21-2013, 09:18 AM
abdii abdii is offline
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Default Lyle's take on packing shoulders in DLs ?

There is a currently a debate between strength coaches "Eric cressey, Jim smith, etc.." about packing the shoulders "Retract and depress" vs protracting and retracting in the deadlifts.

What is lyle's and others thought on this ? should you keep shoulders retracted & depressed the whole time when deadlifting. or protract at the bottom and retract at the top ?
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  #2  
Unread 02-21-2013, 09:36 AM
Primalkid Primalkid is offline
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Quote:
Originally Posted by abdii View Post
There is a currently a debate between strength coaches "Eric cressey, Jim smith, etc.." about packing the shoulders "Retract and depress" vs protracting and retracting in the deadlifts.

What is lyle's and others thought on this ? should you keep shoulders retracted & depressed the whole time when deadlifting. or protract at the bottom and retract at the top ?
In my personal experience, I keep the shoulders down and tight throughout the set. It helps create a sturdy upper-body for when you hip thrust, and I feel that it puts more emphasis on the glutes and hams.
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  #3  
Unread 02-21-2013, 09:36 AM
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lylemcd lylemcd is offline
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Depends, it always depends and I'm willing to bet that most of the debate is just a proximity bias projection by the folks involved.

OL'ers will always retract shoulders.

Current PL elite DL'ers do not.

For the 'average' person, I think retraction is probably safer.
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  #4  
Unread 02-21-2013, 11:07 AM
Superlifter Superlifter is offline
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So the same goes for RDL retract shoulders?

When you retract shoulders you just keep them a little back and not squeezing shoulder blades all the way back together, correct? Any point of pressing shoulders down while you keep them back?
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  #5  
Unread 02-21-2013, 12:31 PM
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lylemcd lylemcd is offline
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I see no reason to keep the back if they are not also depressed (held down). And no you are not pinching them together like at the end of a cable row. Just setting them tight.
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  #6  
Unread 02-21-2013, 05:24 PM
Birdoftruth Birdoftruth is offline
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If I retract my shoulders on DL, I find it hurts my mid back and even my spine.

Last edited by Birdoftruth : 02-21-2013 at 05:26 PM.
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  #7  
Unread 02-22-2013, 12:50 AM
grmn grmn is offline
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Quote:
Originally Posted by Birdoftruth View Post
If I retract my shoulders on DL, I find it hurts my mid back and even my spine.
Probably because you are hyperextending through your thoraco-lumbar junction, which gives pretty much the same proprioception as pulling the shoulder blades down and back.
Extending your thoracic spine before jamming the shoulder blades into retraction might help.

My 2 cents on the original question: Keep the shoulder blades in neutral throughout, resisting the downward and forward pull during the movement (think 'wide shoulders'). Thats why its called scapular stability after all...
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  #8  
Unread 02-22-2013, 01:06 AM
abdii abdii is offline
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Constant retraction vs protracting/retracting will be static vs dynamic work for the back right ?

so it's also a good idea to minimize upperback work on leg days ?

Last edited by abdii : 02-22-2013 at 01:18 AM.
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  #9  
Unread 02-22-2013, 09:22 AM
Birdoftruth Birdoftruth is offline
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"Extending your thoracic spine before jamming the shoulder blades into retraction might help."

Are you saying start the DL movement and than retract my shoulders?
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  #10  
Unread 02-23-2013, 01:18 AM
grmn grmn is offline
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Quote:
Originally Posted by Birdoftruth View Post
"Extending your thoracic spine before jamming the shoulder blades into retraction might help."

Are you saying start the DL movement and than retract my shoulders?

No, what I was saying is IF you want to try the lift with retraction and avoid your mid back being compressed in a bad position, make sure you extend your thoracic spine (brace your abs and extend through the upper back) before retracting the shoulder blades.

What I was also saying is better dont do an actual retraction at all, rather let the retractors work isometrically/eccentrically by holding the scaps in place.
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