Weight Training
Scap-Depression Overhead Hold
Stop shrugging into the neck at lockout
6 min
4 sets of 20-second holds
Beginner
Why this drill
Builds toward stop shrugging into the neck at lockout.
Instructions
- 1Press a light weight overhead to full lockout.
- 2Actively pull the shoulder blades down away from the ears.
- 3Hold the lockout position for 20 seconds without the traps creeping up.
- 4Lower with control and repeat.
What to focus on
Shoulder blades staying depressed even at full lockout.
Recommended reps
4 sets of 20-second holds
Common mistake
Shrugging the traps up to substitute for shoulder strength.