We've all seen the chicken wing squat - lifters' with their elbows cocked back almost parallel to the ground. We know it doesn't look "right." But is it a problem? And if so, how do we fix it? First, it is an issue. It's any combination of tight lats, tight pecs, and a tight sub scap. It causes lifters to lose (or even never generate) proper tension in their mid and upper back before a squat. And the result is the ol' good morning out of the hole. The fix? Some simple mobility work. The following is by no means and end all be all, but a simple series of stretches that have addressed the problem for me. In order, for your viewing pleasure... Step 1 [youtube=http://www.youtube.com/watch?v=ZBv0124JT3Q&feature=youtu.be] Step 2 [youtube=http://www.youtube.com/watch?v=ZSFMBH7OTZA&feature=youtu.be] Step 3 [youtube=http://www.youtube.com/watch?v=0PP_6b67igk&feature=youtu.be] Step 4 [youtube=http://www.youtube.com/watch?v=mtZd6VxyPvQ]
Try These Before Your Next Squat Session
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