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  1. #1
    danfaz is offline Senior Member
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    Default Double Snatch and Press - Flexibility Help

    Hi All,

    Any tips on how to get both arms to lock out straight up at the top of the double press and snatch? I can't get my arms vertical; they want to form a "V" instead, which would probably tire me out in a hurry if I did more than a few reps.

  2. #2
    faizalenu is offline Senior Member
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    Default Are you talking about flexibility or mobility.....

    Quote Originally Posted by danfaz View Post
    Hi All,

    Any tips on how to get both arms to lock out straight up at the top of the double press and snatch? I can't get my arms vertical; they want to form a "V" instead, which would probably tire me out in a hurry if I did more than a few reps.
    The cause could be a lot of things. Personally, I am not a fan of going to PT everytime you can't do something. If there is no pain, you can try the following.

    First, if you don't have good thoracic extension, your arms are going to pitch forward. To compensate, they go out to the side. You are correct, not a very efficient position. Work on this.

    You can also try supine KB pullovers ala RTK. Lie on your back and bring your hands over your head. If they touch the ground w/o bending the elbows, it is not a flexibility problem. It is a mobility problem (thoracic extension in standing position).

    What I have found that helps are "shoulder dislocates" with a PVC pipe or broomstick. Also, PVC pass throughs to work on "upward and downward rotation" of the shoulder blades. Specifically the lat downwardly rotates the shoulder blade (like in a press) and the lower fibers of the trapezius upwardly rotates it. At the top of the snatch, the shoulder blade is upwardly rotated to facilitate overhead reach.

    Also, don't feel that the palms have to face completely forward in the double snatch. You may have more mobility if the hands are turned in 5-10 degrees. Try it w/o weight first.
    Faizal S. Enu, CFT/RKC/PBA
    My blog: http://faizalenu.blogspot.com
    Workshop Schedule: http://tinyurl.com/XA-Kettlebell-Workshops

  3. #3
    danfaz is offline Senior Member
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    Default

    Quote Originally Posted by faizalenu View Post
    You can also try supine KB pullovers ala RTK. Lie on your back and bring your hands over your head. If they touch the ground w/o bending the elbows, it is not a flexibility problem. It is a mobility problem (thoracic extension in standing position).

    What I have found that helps are "shoulder dislocates" with a PVC pipe or broomstick. Also, PVC pass throughs to work on "upward and downward rotation" of the shoulder blades. Specifically the lat downwardly rotates the shoulder blade (like in a press) and the lower fibers of the trapezius upwardly rotates it. At the top of the snatch, the shoulder blade is upwardly rotated to facilitate overhead reach.

    Also, don't feel that the palms have to face completely forward in the double snatch. You may have more mobility if the hands are turned in 5-10 degrees. Try it w/o weight first.
    Ah, perhaps it is a mobility problem. Excellent advice as always, Faizal. I'll try those drills out. Thank you.

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