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-   -   Snatch and Traps (https://board.crossfit.com/showthread.php?t=82894)

Bryan Spillman 07-03-2013 05:26 AM

Snatch and Traps
 
For some reason lately when I do snatch exercises (power\hang\squat) I have been really "kinking" my traps as they run down into my upper back. I now have what feels like a stiff neck on my right side.. Two weeks ago it was the left side.. My trainer didn't see anything mechanically wrong in my form, so I believe it is my warm up.

What do you typically do to get these shrug\pull muscles loosened up good? I guess I am going to need to do extra warm up on these days because now I am repeat visitor to this injury.

:thanx:

Joey Dussel 07-09-2013 07:56 AM

Re: Snatch and Traps
 
Some of my my favorite barbell warm ups...

8-6-4-2 reps of each
RDL or Deadlift
Hang Power Clean
Front Squat
Shoulder press
Back squat

#2: 5 of each
Power Snatch
Overhead squat
Back squat
Good Morning
Push Jerk
Bent Row

#3: 8 of each
Power Snatch
OH squat
Good Morning
Row
Deadlift

Finally,
4 rounds of 2 reps of each;
Snatch, snatch balance, overhead squat
Snatch, overhead squat, SOTS press
clean, push press, push jerk
Clean, Front Squat, Front squat SOTS

Favorite mobility moves of mine include "First Rib" from KStar, Indian Wall Press, and Banded Overhead Stretch.

Also look into banded pressing (accommodating resistance) with small bands on the barbell. It's been helping my shoulders a LOT.


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