Shoulder is raised (scapula elevation) once overhead

Common Mistake

The shoulder is raised when the arm is overhead. The scapula is elevated and the lats are not engaged.

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Solution

Pull the scapula down and slightly together, and activate the lat. When working with two kettlebells, perform the same action on both sides.The key is to pull the shoulders away from the ears.

Description

This issue can occur in anything overhead like the press, snatch, jerk, push press, etc.

Not only can this issue lead to shoulder issues, but it’s also not engaging a lot of muscle groups that could be working to stabilize the shoulder and be worked to become stronger, i.e. most of the back.

If you are performing this action because you heard the cue “Pull your biceps to your ears” then know that is a cue for when the elbow remains bent and the upper arm is away from the position it should be in.

If you are not sure how to activate or find your lats (latissimus dorsi), then raise one arm to the side, place the hand on something that is between shoulder and hip height like the kitchen bench, and now push down while keeping the arm straight and focussing on using the back muscles.

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