|07-03-2013, 05:26 AM||#1|
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 ~ bigslowwhiteguy.com ~ Work Safe Site
|07-09-2013, 07:56 AM||#2|
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
#2: 5 of each
#3: 8 of each
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 www.crossfitr3.com Bachelors of Science in Applied EXSS, CF-L1, CF Gymnastics, CF Oly. Participant in Tough Mudder and GORUCK Challenge.
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