What correction addresses shoulders rolling forward in the setup or during the pull?

• A. Correct the position in the set-up or at the top of the pull.
• B. Widen the grip and/or reduce the range of motion so the shoulders remain in the proper position.
• C. Lower the hips and bend the knees more.
• D. Increase the bar height before starting.

Answer: (A)

Focusing on the setup and the top of the pull is where you establish and maintain the control that prevents the shoulders from rolling forward. If the shoulders roll forward, it usually means the bar is getting pulled away from the body early, or the upper back isn’t braced and retracted properly as you initiate the lift. By correcting posture at the setup—stacking the ribcage, bracing the core, pulling the shoulder blades down and back, and keeping the bar close to the body—you set a solid starting platform. Then, at the top of the pull, a complete hip and knee extension with a strong shrug helps keep the bar moving vertically and staying over the midline, which prevents the shoulders from drifting forward.

Widening the grip or reducing the range of motion may mask the issue without addressing why the shoulders roll forward and can disrupt overall lifting mechanics. Lowering the hips and bending the knees more changes the squat pattern and may not fix the bar path or scapular control. Increasing bar height changes the starting position but doesn’t guarantee the shoulders won’t roll forward during the pull.