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Old 07-03-2013, 05:26 AM   #1
Bryan Spillman
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Join Date: Dec 2011
Location: Blacklick  OH
Posts: 90
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.

39|5'11"|230lbs ~ ~ Work Safe Site
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Old 07-09-2013, 07:56 AM   #2
Joey Dussel
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Location: Corvallis  OR
Posts: 196
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

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.
Head Coach at CrossFit R3 Bachelors of Science in Applied EXSS, CF-L1, CF Gymnastics, CF Oly. Participant in Tough Mudder and GORUCK Challenge.
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