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  1. #1
    greenlanterncorp1987 is offline Senior Member
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    Default Shoulder Packing Question

    A while ago I asked a question about shoulder packing and forgot what response I got. I know for Chin ups and Pull ups you need to do shoulder packing but what about Kettlebell Snatches and Swings?

  2. #2
    ad5ly is offline Senior Member
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    With Hardstyle swings and snatches you pack the shoulders. In a swing when the kb is on an upward trajectory I pull the shoulders into my sockets more delibertely so as to force my lats to act as a brake to the bells upward path. In a snatch the shoulder should definetely be packed - but especially when the bell finishes its upward path and is directly overhead. You want to have the shoulder pulled into the socket - and ready to accept the bell - to ensure safety. Snatching with a loose shoulder could injure you. Don't know if this applies to GS - as I don't do GS..Dennis

  3. #3
    Striker is offline Senior Member
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    Quote Originally Posted by greenlanterncorp1987 View Post
    A while ago I asked a question about shoulder packing and forgot what response I got. I know for Chin ups and Pull ups you need to do shoulder packing but what about Kettlebell Snatches and Swings?
    I seem to remember reading to start pull ups from a dead hang to get full range of motion and that's the way I do them. I have had no issues doing them this way. However on some bar exercises like hanging leg raises you do pack the shoulders and I do feel shoulder discomfort if I don't pack them on this exercise.
    Last edited by Striker; 01-30-2013 at 06:46 PM.

  4. #4
    philg is offline Member
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    I'd recommend packing the shoulder before any pull up. It's worth practicing hanging from a bar in a dead hang then pull up into a packed shoulder position. Do a few sets of 10 and you won't have to ask which muscles are working.
    phil

  5. #5
    greenlanterncorp1987 is offline Senior Member
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    Quote Originally Posted by philg View Post
    I'd recommend packing the shoulder before any pull up. It's worth practicing hanging from a bar in a dead hang then pull up into a packed shoulder position. Do a few sets of 10 and you won't have to ask which muscles are working.
    phil
    It almost sounds like Shoulder Packing is an exercise itself. I always ask this about everything how many sets do you recommend? Thanks for all the advice everyone!

  6. #6
    Rich in Nor Cal is offline Senior Member
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    Quote Originally Posted by greenlanterncorp1987 View Post
    It almost sounds like Shoulder Packing is an exercise itself. I always ask this about everything how many sets do you recommend? Thanks for all the advice everyone!
    It is. When you "pack" the shoulders, you are tensing the muscles supporting the joints isometrically. This is a workout of sorts in itself, and as suggested by others, you get stronger at it by practicing it.

    As Striker says, I've done dead hangs for years with no problems. Maybe the gymnastic-type bar work I did as a teenager helped strengthen my soft tissues, ligaments, capsules, etc., so it's never bothered me. But I still usually pack my shoulders most of the time, because it would suck to get a soft tissue injury in that area, because that is why it is recommended to "pack the shoulders"--to protect the soft tissue and provide extra support to the joint with the ligaments and such.

  7. #7
    greenlanterncorp1987 is offline Senior Member
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    Its amazing that this is how you are supposed to perform Pull ups and Chin ups along with various other exercises yet most people don't do it and most probably would never think too.

  8. #8
    UKS&C is offline Junior Member
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    I have learned this the hard way - Torn Labrum!!!

    Wish I would have packed the shoulder before undertaking pulling movements!!!

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