- The Scap Pull-Up is one of my favorite "feeler" moves that help individuals groove the initial movement pattern of a chin/pull up.
Most of us sit in an anteriorly tilted position (seated desk hunchback position) which is a result of tight internal rotators and weak external rotators. This move helps to facilitate pulling through posteriorly tilting the scapula via serrates anterior, traps, rhomboids and most importantly using their lats.
Tip:
- I coach my clients to think about pulling through their lats by imagining strings attached to their elbows pulling them down to their sides and not only using their arms.
- Aim to squeeze the lats and pull the shoulder blades together.
- Squeeze for 2-3 second count, and relax but careful to not aggressively shrug, "keep your neck visible".