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View Full Version : Stretching for the Snatch


Sergio dunker
11-11-2012, 03:28 PM
Hi,

I have been trying to learn the olympic lifts(I'm studying sport science but they don't teach the lifts in my university so I tohught it's important to master them) for a month and a half, but I am having lots of flexibility problems concerning the snatch. I come from a bodybuilding type of background and I have poor flexibilty so I'm having problems to do a propper snatch. I'm 27 years old. I think the main issue is lack of back flexibility, my trunk goes forward when I overhead squat. I do dislocates all the time but i think the issue is more around the mid back.

I have tried all kinds of streches but I am not improving substantially. I would like to hear some efficient advice for people that have been in my situation.

Do i keep doing chinese jerks/overhead squats or is there anything I can do to speed up the process? It's really frustrating to have this bad form in the snatch.

Thanks in advance

Tamara Reynolds
11-25-2012, 02:16 PM
Two stretches that really helped me:
1. Pigeon stretch with leg up on a box/bench: http://youtu.be/FOeEtix4yik
2. This stretch with the bar above your knee, arch your back and shove your knees forward: http://youtu.be/YgIXEcWXFcA

Allen Yeh
11-26-2012, 04:39 AM
Many years ago at this point Dan John had done a little talk at CF DC I think you'd find what point #2 most useful, it does require a partner though.

http://board.crossfit.com/showthread.php?t=5579

If you really think it's mid back related look to improve thoracic mobility (a google search throws up a bunch of good sites with good suggestions).

James Davison
04-23-2013, 08:43 PM
I come from a bodybuilding (https://www.rebelmouse.com/thetransformationspot/Cary_Personal_Training/) type of background and I have poor flexibility so I'm having problems to do a proper snatch. I'm 27 years old. I think the main issue is lack of back flexibility, my trunk goes forward when I overhead squat.

Allen Yeh
04-24-2013, 06:08 AM
I come from a bodybuilding type of background and I have poor flexibility so I'm having problems to do a propper snatch. I'm 27 years old. I think the main issue is lack of back flexibility, my trunk goes forward when I overhead squat.

Are you able to keep an upright torso during FS and BS?