Scapular Pull-Up
The Elite Hockey Drills app builds drills like this into your personalized off-ice program, week by week. Your first week is free.
How to Do It
Hang from a pull-up bar in a dead hang — arms straight, body relaxed. Without bending the elbows, pull the shoulder blades DOWN and TOGETHER. Your body will rise slightly (2-5cm) — this is the scapular depression. Hold at the top for 2-3 seconds. Feel the lower traps fire. Lower back to a passive hang. Repeat. 10 reps per set — quality of contraction matters more than speed.
Why It Works
The scapular pull-up (dead hang with shoulder blade depression) isolates the lower trapezius and serratus anterior — the muscles that control scapular position and protect the rotator cuff during all overhead and pulling activities. Hockey players with poor scapular control develop chronic shoulder impingement and rotator cuff issues. This simple drill done daily is foundational shoulder health work.
Hockey Transfer
Trains the FIRST inch of a pull-up — scapular depression — which is what most beginners are weak in. Pair with band-assisted pull-ups for progressive pull-up build. Both essential, neither sufficient alone.
Coaching Cues
- "Hang from bar"
- "Arms straight. Pull shoulder blades DOWN and BACK without bending elbows. 1 second pause."
Common Mistakes
Bending the elbows — this becomes a pull-up. Straight arms only. Shrugging instead of depressing — the blade moves DOWN, not up. Only using it as a warm-up — it's also valuable as a standalone exercise. Rushing through the reps — the 2-3 second hold is where the lower trap fires.
Progression / Regression
Add a slight lean back and hold with more shoulder blade compression — increases demand.
Band pull-apart — same lower trap activation without the hanging demand.
Primary Muscles
Energy System
Strength/neural
Put it to work
on the ice.
The Elite Hockey Drills app builds exercises like this into a personalized off-ice program — created by a sport scientist and former national-team coach. Your first week is free.
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