Stretching for the Snatch
 

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

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

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).

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?