CFSCquanohs Quan working hard as usual.

We talk a lot about the active shoulder and keeping you shoulder safe when putting weight overhead. Here Quan demonstrates terrific active shoulder. His armpits face forward as he rotates his scapula. His elbow pits face each other and the funny bone is facing the floor. His knees are forward, his torso is upright and the bar sits directly over his center of mass. Last but not least he is pushing hard up against the barbell without rotating the shoulder forward and out of the strong active position. Great Work Quan!



Row 500 meters
135 pound Full squat snatch, 15 reps
Row 500 meters