Quadruped Scap CARs
Joint Focus: SCAPULA
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2m 17s
This lesson video teaches Quadruped Scap CARs in the standard hand-width position - the go-to setup for learning clean scapular control. The objective is to move the scapulae intentionally through protraction, retraction, elevation, and depression, creating smooth glide around the ribcage while keeping the arms stable and the torso quiet. This variation helps you build awareness and control without excessive compensation from bent elbows, rib flare, or shifting through the spine and hips. Master this baseline version first, then progress to harder variations.
Up Next in Joint Focus: SCAPULA
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Quadruped Scap CARs (Wide)
This lesson video teaches Quadruped Scap CARs with a wider hand position - a simple tweak that makes scapular control noticeably harder than the standard quadruped setup. By widening the base, you’ll often feel the body want to cheat with the elbows, ribs, or torso shift. The objective is to keep...
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Standing Scap CARs
This lesson video teaches Standing Scap CARs - a foundational drill for developing true scapular control through protraction, elevation, retraction, and depression. The objective is to get fluid, intentional movement of the scapulae around the ribcage without compensating through bent elbows, swi...
