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Old 02-08-2009, 06:27 PM   #1
Jeff Realo
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shoulder flexibility for snatch and overhead squat

my shoulders are inflexible enough that snatches and overhead squats are extremely difficult. I can't get the bar behind my head. any suggestions on how to improve this?

thanks.
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Old 02-08-2009, 08:05 PM   #2
Blair Robert Lowe
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Re: shoulder flexibility for snatch and overhead squat

Before a lot of people say use the search button, did you try that?

To answer your question:

1. Overhead pressing will help, even practising holding the bar overhead and shrugging besides doing OHS and holding the bottom. Just don't arch your back when you do it as that will not focus on your shoulders.

2. Shoulder stick dislocates and circles. http://www.youtube.com/watch?v=u7RdwRbcia4 w/f safe

3. Some would reccomend TGU which is basically a shoulder stabilizing movement in this regard.

4. Look up wall slides or scapular wall slides. Sit against a wall, cheeks to wall and press as much of your back against the wall. Hold your arms at right angles in the shoulders and elbows to the wall, making sure the back of your hands, forearm, and elbow are touching the wall. Keeping them touching the wall, slide them upwards towards fully extending them overhead. Go slow and keep contact of the back of the hand, forearm and elbow on the wall. Start with your arms lower than 90 degree angles if that is too much. We have been playing around with holding a 10s hold at the top of where we stop and aiming for each rep to be 5-10s, if not 15.

5. Cat stretch. Put your hands on something roughly hip height and bend over till you are roughly at a 90 degree angle in your hips with your feet underneath. Keep your arms as extended as possible and try to pull your upper shoulder area down and feel the stretch.

6. You might want to look into some more mobility if your shoulders are internally rotated or externally rotated. Muscle Snatch and Cuban presses have worked for me and I'm sure there is more out there.
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Old 02-09-2009, 07:10 AM   #3
Steven Low
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Re: shoulder flexibility for snatch and overhead squat

I like...

band dislocates + thoracic mobility through foam rolling + wall slides + shoulder flexion stretching + hamstring flexibility.
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Old 02-09-2009, 10:18 AM   #4
Max Lambert
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Re: shoulder flexibility for snatch and overhead squat

try using something light (broom/pvc) and focus on getting your shoulders where they need to be and do snatches/OHS with it, maybe then move up to a 45lb bar and try to gain some more flexibility with it
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Old 02-10-2009, 07:00 PM   #5
Jeff Realo
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Re: shoulder flexibility for snatch and overhead squat

Gentlemen-

Thanks for your advice. I'll get on it.
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Old 02-10-2009, 07:34 PM   #6
Tom Seryak
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Re: shoulder flexibility for snatch and overhead squat

all good points, also the bar should not be "behind" your head, it should be "over" your head towards the back. that may help a lot if you are straining to get the bar behind you...
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Old 02-10-2009, 08:40 PM   #7
Eric Auciello
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Re: shoulder flexibility for snatch and overhead squat

two words: split snatch
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Old 02-11-2009, 03:40 AM   #8
Daniel Gam
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Re: shoulder flexibility for snatch and overhead squat

sott's press
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Old 02-11-2009, 09:06 AM   #9
Aushion Chatman
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Re: shoulder flexibility for snatch and overhead squat

Quote:
Originally Posted by Tom Seryak View Post
all good points, also the bar should not be "behind" your head, it should be "over" your head towards the back. that may help a lot if you are straining to get the bar behind you...
Ideally...Really the bar just needs to split your mass in half so you don't tip over to the front or back. Depends on your flexibility and how vertical your torso is.
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