Meg Squats
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A record holding powerlifter, Meg is the content creator of the Megsquats YouTube Channel, the head coach and CEO at Strong Strong Friends, and is on a mission to make powerlifting as trendy as Soul Cycle. Meg has been making videos covering her own strength training since 2014, and her channel has grown to over 120,000 subscribers, or Strong Strong Friends, as she calls them. What started as a tr
30/05/2026
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11/05/2026
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Think “long arms” instead of pinching your shoulders back in the deadlift.
In an effort to keep our backs in neutral, a lot of lifters want to keep their chest up, and retract the shoulder blades.
BUT HERE’S THE THING
When it’s heavy enough, you will lose scapular retraction, no matter how strong you are.
You can still pack your lats
You can still keep tension to avoid rounding in the mid back and pelvis.
Depress shoulder blade (down not back)
Pack the lats
Reach towards your bar.
You can also see at the end of the video - long arms means a shorter range of motion. The retracted, pinched shoulder blades makes your deadlift harder by giving you a longer ROM, AND setting you up to move from retraction to eventual protraction and depression.