The time is closing in! March is right around the corner and...

A video posted by Diane Fu (@dianefu) on

The time is closing in! March is right around the corner and I’m very excited to be collaborating with Lester Ho (@lesterhokw) in bringing you a collaborative seminar from the perspective of biomechanics. This seminar is great for coaches wishing to deepen their well of understanding and athletes who like to geek out on science.

Check out (link in bio) for the seminar near you!

Understanding the Shrug Part 2


We spoke about elevating the scaps as the action of the shrug in our last post. Today, we shall talk about the effect of missing the actual elevation of the scaps and its consequences.

The common mistake is to pull from the arms and this can be made from two points: the elbows and the wrists.

As seen in the three cleans, the first shows a pull predominantly done from the arms bending at the elbows. The second is a pull predominantly bending from the wrists. And the last one comes from properly elevating the shoulder blades.

With the bend in the elbows, the point at which peak bar velocity occurs is shifted higher in the bar trajectory. When the bend comes from the wrist, the point of peak bar velocity is higher as well but not as high as that when bending from the elbows. In the video where the pull is finished from the scaps, peak velocity then happens just as the bar passes the hips.

The result of the elbow and wrist bend? The timing of getting under the bar seems off. With the elbow bend, the lifter was too early under the bar. Same for the wrist bend, but not as early. Whereas with the last video, the elevation of the scaps with little involvement of the arms results in meeting the bar better in the rack position.

So if you find yourself having the bar crash on you most of the time, chances are that the timing of the transition under the bar is off which is probably caused by the involvement of the arms. By learning to relax your arms in the pull and by moving the scaps in the shrug, this will give you a better transition into meeting the bar.

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