It’s Technique Tuesday and today we’re talking about overhead mobility for the snatch!
Where to start, how to progress, and some extra stretches and drills to help.
(Building shoulder strength and range of motion is one of the many reasons we train the snatch!)
Goals:
When receiving the bar in the overhead squat position during the snatch, our goals are:
– maintain points of performance for the squat
– heels down + hips back
– neutral spine + knees tracking in line with toes (knees out wide)
– while also maintaining:
– bar over the middle of the foot (shoelaces). This puts it slightly behind your head.
This is a limitation for many people! Below is our recommended progression to keep your injury risk low and your rate of progress high!
Step 0:
Be proficient in the air squat (if you’re working on this, keep going! It’s well worth the time!)
Step 1:
Pvc overhead squat initiation
Start with wide snatch grip overhead, squat stance (heels under shoulders, toes pointed slightly out)
Shift hips back to a shallow quarter squat
Maintain:
– arms locked out
– weight in heels
– hips back and down
– pvc over shoelaces (slightly behind your head)
Actively fight to maintain the correct position. Every single rep.
Slow. Down. (you still went too fast… slow down)
Don’t go any lower than you can maintain ALL of these points of performance together!
Pause for 3+ seconds every rep while holding a good position.
*always stop if you experience any pinching or shoulder joint pain
Step 2:
slowly work your way lower over time, always fighting to maintain all the points of performance!
Do not progress past a pvc pipe until you achieve full range of motion with good form.
Extra stretches and drills to help.
Do these 3+ times per week in your warm-ups or before/after class.
Prone Y to W
3×10
– slow with a very light band
– drive elbow up toward ceiling throughout
PVC underhand lat opener
3x :30
– underhanded grip, shoulder width
– press chest toward floor
Dead hang
Build to 2:00. Use straps as needed to assist grip for longer hangs.
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Above all, be patient and work at your level while you improve. Good things take time!
Have our coaches check your technique tomorrow!
Dean
