Shoulder "Packing" - U Needz it!

Azdak

The shoulder "joint" is actually more of a joint "complex"--it consists of a complex configuration of bones, cartilage, ligaments, and muscles which combine to allow complex upper limb movements and provide a stable base of support for the intricate and skilled functions performed by the hand.

Because of the physical demands, the shoulder complex is designed more for flexibility than strength--in fact, the entire shoulder complex is attached to the skeleton by only a single joint. The stability of the shoulder is more dependent on muscles than on joint structures. When performing athletic or exercise activities, that makes the shoulder more susceptible to both acute and overuse injuries, especially when lifting weights.

Our modern lifestyles have eliminated vigorous physical activity from much of our daily work routines, so many people have "lost touch" with their bodies, so to speak, especially their back and upper back muscles. In my fitness center, I would say that anywhere from 40% to 70% of the members cannot properly perform a lat pulldown, lat row, upright row, lat raise, upper scapula row, or rear deltoid fly with proper form. Many have trouble doing chest and shoulder presses properly. In most cases, it's because they cannot stabilize their shoulder joints during the lift and thus cannot properly activate the target muscle groups.

Learning to actively stabilize your shoulder joint complex can not only help prevent injuries, but it can improve your lifting form (and results).

A common term used for this stabilization is "shoulder packing". Shoulder packing refers to consciously contracting the lats, serratus, traps, to keep the humerus and scapula in the proper position to allow full movement during overhead lifts, or proper emphasis on target muscles during pressing and rowing exercises. In simpler terms, it means pulling in your shoulder and pressing your shoulder blade into your upper back--and then maintaining that "braced" position throughout the movement.

It may seem counterintuitive, but pulling your shoulders down and pushing your scapula into your back actually helps create greater range of motion and better mechanics when performing an overhead lift (e.g. dumbbell press).

Too often, people let their shoulders "wander" during a lifting movement. Lacking proper form, they use leverage, improper joint angles, or muscles other than the target muscles to "help" move the weight. This leads to decreased results and sometimes overuse injuries.

Here is another example: the lat pulldown. One test to see if you are doing this correctly: grab the bar, sit down and let the weight pull your shoulders up. Now, try to pull your shoulders down WITHOUT BENDING YOUR ELBOWS. You won't move the weight stack very far--maybe 1-3 inches. Relax the weight, let it pull your shoulders up and try again. If you cannot pull your shoulders down and move the weight stack a little without bending your elbows, then you are likely doing the exercise wrong. If you can pull your shoulders down, keep them in the "packed" position while you bring your elbows out wide and complete the lift. If you pull your shoulders down, but then "hunch" them back up to bring the bar down, you do not have proper form. Many people end up working their biceps, shoulders and chest instead of their lats.

You can use the same concept for cable rows, except the movement is horizontal rather than vertical. Let the act of "shoulder packing" start the movement and guide you to the back muscles. arms, elbows, hands should always be "passive" during the lifts--they just follow along.

If you cannot do this, take (a lot) of the weight off and practice pulling that bar down the 1-3 inches without bending the elbows. In any pulldown or row exercise (cable, bent over, etc)--if your elbows bend before the shoulders retract and "pack" then you are not using proper form. Sometimes with rows, doing one arm at a time helps with developing form.

Chest or bench press, pushups, dips: same thing. Start by "packing" the shoulders, and maintain that stability throughout the lift. It feels a little odd at first, but once you get used to it, it can not only take some strain off your shoulders, but it might increase your strength as well.

Upper scapular rows: the problem I see is that when I tell people to drop their shoulders, they drop the arms as well. It might help to hold your arms and hands in the old "Frankenstein" position, but keep the arms relaxed, with a slight bend in the elbows. Try to retract the shoulders and press the shoulder blades together without actively moving your arms. (your arms will move wider somewhat, but that's in RESPONSE to the shoulder moves, not an "active" movement to spread them).

In short, I can't think of any upper-body strength movement that cannot be improved by learning the technique of "shoulder packing". Once you learn to independently stabilize your shoulder joints, you can "intuitively" perform almost any type of pulldown or row exercise with proper form. Without this ability/awareness, it is likely you aren't doing any of them correctly.

I went easy on the kinesiology, but if you want more details, try this:

http://bretcontreras.com/2010/05/guest-blog-shoulder-packing-by-joe-sansalone/

There are also a lot of you tube videos on "shoulder packing".

tgh1914

Good points. I'll have to try this next time at the gym. Thanks.

tolygal

Interesting.... I had a shoulder injury a while ago which I believe is due to improper form of exactly what you are talking about, so I've been trying to be VERY careful since that put me out for a long time :-(

But now I'm wondering if I'm still doing something wrong. I try to concentrate on keeping my shoulders back and down, but now I wonder if I'm "packing" right away or not. It sounds like you are saying I should "pack" my shoulders first and then lift the weight. I wonder if I've been doing it at the end (as I sit here pretending at my desk). I'll watch for this tomorrow when I lift. I've learned how important good form is the hard way, but it's also really easy to forget!!!

NiciS72

Thanks for sharing!

missyyclaire

Have you ever thought of making videos of your exercise techniques? Your knowledge of the body is extensive and I think videos of your form would benefit many of us.

Thank you for posting this long and well written article!

Azdak

Have you ever thought of making videos of your exercise techniques? Your knowledge of the body is extensive and I think videos of your form would benefit many of us.

Thank you for posting this long and well written article!

I think there would be severe criminal penalties for showing any video of me exercising, but thanks for the compliment.

Ninerbuff still has the spandex--he can do it.

tracielinn

My trainer helped show me how to do this. I'm able to do it now when I'm working out on my own. It still takes a conscious effort on my part but it helps with my posture too.

ninerbuff

The shoulder "joint" is actually more of a joint "complex"--it consists of a complex configuration of bones, cartilage, ligaments, and muscles which combine to allow complex upper limb movements and provide a stable base of support for the intricate and skilled functions performed by the hand.

Because of the physical demands, the shoulder complex is designed more for flexibility than strength--in fact, the entire shoulder complex is attached to the skeleton by only a single joint. The stability of the shoulder is more dependent on muscles than on joint structures. When performing athletic or exercise activities, that makes the shoulder more susceptible to both acute and overuse injuries, especially when lifting weights.

Our modern lifestyles have eliminated vigorous physical activity from much of our daily work routines, so many people have "lost touch" with their bodies, so to speak, especially their back and upper back muscles. In my fitness center, I would say that anywhere from 40% to 70% of the members cannot properly perform a lat pulldown, lat row, upright row, lat raise, upper scapula row, or rear deltoid fly with proper form. Many have trouble doing chest and shoulder presses properly. In most cases, it's because they cannot stabilize their shoulder joints during the lift and thus cannot properly activate the target muscle groups.

Learning to actively stabilize your shoulder joint complex can not only help prevent injuries, but it can improve your lifting form (and results).

A common term used for this stabilization is "shoulder packing". Shoulder packing refers to consciously contracting the lats, serratus, traps, to keep the humerus and scapula in the proper position to allow full movement during overhead lifts, or proper emphasis on target muscles during pressing and rowing exercises. In simpler terms, it means pulling in your shoulder and pressing your shoulder blade into your upper back--and then maintaining that "braced" position throughout the movement.

It may seem counterintuitive, but pulling your shoulders down and pushing your scapula into your back actually helps create greater range of motion and better mechanics when performing an overhead lift (e.g. dumbbell press).

Too often, people let their shoulders "wander" during a lifting movement. Lacking proper form, they use leverage, improper joint angles, or muscles other than the target muscles to "help" move the weight. This leads to decreased results and sometimes overuse injuries.

Here is another example: the lat pulldown. One test to see if you are doing this correctly: grab the bar, sit down and let the weight pull your shoulders up. Now, try to pull your shoulders down WITHOUT BENDING YOUR ELBOWS. You won't move the weight stack very far--maybe 1-3 inches. Relax the weight, let it pull your shoulders up and try again. If you cannot pull your shoulders down and move the weight stack a little without bending your elbows, then you are likely doing the exercise wrong. If you can pull your shoulders down, keep them in the "packed" position while you bring your elbows out wide and complete the lift. If you pull your shoulders down, but then "hunch" them back up to bring the bar down, you do not have proper form. Many people end up working their biceps, shoulders and chest instead of their lats.

You can use the same concept for cable rows, except the movement is horizontal rather than vertical. Let the act of "shoulder packing" start the movement and guide you to the back muscles. arms, elbows, hands should always be "passive" during the lifts--they just follow along.

If you cannot do this, take (a lot) of the weight off and practice pulling that bar down the 1-3 inches without bending the elbows. In any pulldown or row exercise (cable, bent over, etc)--if your elbows bend before the shoulders retract and "pack" then you are not using proper form. Sometimes with rows, doing one arm at a time helps with developing form.

Chest or bench press, pushups, dips: same thing. Start by "packing" the shoulders, and maintain that stability throughout the lift. It feels a little odd at first, but once you get used to it, it can not only take some strain off your shoulders, but it might increase your strength as well.

Upper scapular rows: the problem I see is that when I tell people to drop their shoulders, they drop the arms as well. It might help to hold your arms and hands in the old "Frankenstein" position, but keep the arms relaxed, with a slight bend in the elbows. Try to retract the shoulders and press the shoulder blades together without actively moving your arms. (your arms will move wider somewhat, but that's in RESPONSE to the shoulder moves, not an "active" movement to spread them).

In short, I can't think of any upper-body strength movement that cannot be improved by learning the technique of "shoulder packing". Once you learn to independently stabilize your shoulder joints, you can "intuitively" perform almost any type of pulldown or row exercise with proper form. Without this ability/awareness, it is likely you aren't doing any of them correctly.

I went easy on the kinesiology, but if you want more details, try this:

http://bretcontreras.com/2010/05/guest-blog-shoulder-packing-by-joe-sansalone/

There are also a lot of you tube videos on "shoulder packing".

Great post.

ninerbuff

I think there would be severe criminal penalties for showing any video of me exercising, but thanks for the compliment.

Ninerbuff still has the spandex--he can do it.

Bwahaha! With all clients I have them watch first, try second, make corrections 3rd, then get them to try to "feel" the muscle.
To see me workout, I have to go through HR to get clearances for any recording or picture taking. Corporate protection of itself at it's best.

Azdak

My trainer helped show me how to do this. I'm able to do it now when I'm working out on my own. It still takes a conscious effort on my part but it helps with my posture too.

Your trainer did you a big favor. It's the "gift that keeps on giving".

ArroganceInStep

Great post, very useful information

Azdak

I think there would be severe criminal penalties for showing any video of me exercising, but thanks for the compliment.

Ninerbuff still has the spandex--he can do it.

Bwahaha!
To see me workout, I have to go through HR to get clearances for any recording or picture taking. Corporate protection of itself at it's best.

I meant aesthetically, not legally.......:laugh:

mhotch

Bump, I need to come back to this thread when I am more awake. Need to go to bed.

Schwiggs

Thank you so much for this. I've always had issues with lifts that target shoulders, and I think this might be exactly why. As someone else said, if you ever consider making videos to compliment some of your posts/guides, I think they'd be well-received.