Scapular Retraction for BJJ
Scapular retraction exercises strengthen the rhomboids and middle trapezius by squeezing the shoulder blades together. These muscles counteract the protracted shoulder posture from grappling. Building retraction strength creates the stable shoulder platform needed for all pressing and framing movements.
✓ Step-by-Step Instructions
- 1 Sit or stand with good posture.
- 2 Extend your arms in front of you.
- 3 Without bending your arms, squeeze your shoulder blades together.
- 4 Pull your shoulders back and down.
- 5 Hold the retracted position for 5 seconds.
- 6 Release slowly and repeat.
💪 Muscles Worked
Primary Muscles
Secondary Muscles
🥊 BJJ Application
Builds the shoulder blade stability needed for strong frames and pressing movements in grappling. Good scapular retraction creates a more stable base for all upper body grappling actions.
🔧 Equipment Needed
✗ Common Mistakes
- ⚠ Shrugging shoulders up instead of back
- ⚠ Not holding the retracted position
- ⚠ Arching the lower back
- ⚠ Moving the arms instead of the scapulae
🔄 Variations
- → Band retraction
- → Prone retraction
- → Cable retraction
- → Retraction with external rotation
Track Your Scapular Retraction Progress
Log your injury prevention sessions alongside your BJJ training. MatTime gives you a complete picture of your athletic development.
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Frequently Asked Questions
How does the Scapular Retraction help my BJJ game? ▼
Builds the shoulder blade stability needed for strong frames and pressing movements in grappling. Good scapular retraction creates a more stable base for all upper body grappling actions.
What equipment do I need for the Scapular Retraction? ▼
You will need: none. Make sure all equipment is properly set up before beginning the exercise.
How difficult is the Scapular Retraction? ▼
The Scapular Retraction is rated 1 out of 5 in difficulty. This is a beginner-friendly exercise suitable for athletes at any training level. Focus on proper form before adding intensity.