Shrug Back In The Pull
When we do snatch and clean pulls, we want to shrug at the top for two reasons—to give the bar somewhere to go with its momentum other than swinging forward, and to actively train the motion we want along with the pull of the arms to move us under the bar in the snatch and clean.
But a typical mistake is to allow the shoulders to roll forward in the effort to shrug to maximal height.
Instead, we want to shrug up and back—shrug up while also squeezing the shoulder blades back together. This will limit the height of the shrug, but we’re not interested in height—we just want to train the same shoulder motion we’ll have during the pull under to keep the bar close and moving quickly.
But a typical mistake is to allow the shoulders to roll forward in the effort to shrug to maximal height.
Instead, we want to shrug up and back—shrug up while also squeezing the shoulder blades back together. This will limit the height of the shrug, but we’re not interested in height—we just want to train the same shoulder motion we’ll have during the pull under to keep the bar close and moving quickly.
