Unlocking Your Overhead Squat/Snatch: Top 4 Movements for Success
Introduction:
The overhead squat and snatch are foundational movements in CrossFit, demanding a blend of flexibility, mobility, stability, and strength. Whether you’re a seasoned CrossFit athlete or just starting on your fitness journey, unlocking these movements can be a game-changer. In this blog post, we’ll explore four key movements designed to enhance your performance by addressing common limitations. Remember, perfection isn’t the goal; improvement is. Let’s dive into the top movements that can take your overhead squat/snatch to the next level.
- End-Range Knee Flexion Stretch + Dorsiflexion Isometric Hold:
To initiate any squatting movement, ankle mobility is crucial. The end-range knee flexion stretch combined with a dorsiflexion isometric hold is an effective way to target and improve ankle flexibility. This stretch involves leaning forward, bringing your knee over your toes, and holding the end-range position while actively dorsiflexing your ankle. This dynamic stretch helps break down restrictions in ankle movement, setting the stage for a more stable and efficient squat.
- Kang Squat:
The Kang squat is an excellent movement to enhance both hip mobility and squatting stability. It involves a slow and controlled descent into a deep squat, keeping the chest up and the back straight. By focusing on controlled movements, the Kang squat encourages better engagement of the hip muscles and teaches the body to maintain stability in the bottom position of the squat. This exercise is particularly valuable for those struggling with depth and stability in their overhead squat.
- Squat + Thoracic Rotation/Extension:
Achieving proper thoracic spine extension is essential for a solid overhead squat. Incorporating rotation and extension into your squatting practice can significantly improve your ability to maintain an upright torso while under load. During a squat, actively rotate and extend your thoracic spine, allowing your chest to open up. This movement pattern reinforces the necessary mobility in the upper back, preventing the common issue of collapsing forward during an overhead squat.
- Internal Rotation Iso + External Rotation Lift Off:
Healthy shoulder function is paramount in overhead movements. The internal rotation iso and external rotation lift off exercises help promote better shoulder mobility and stability. Begin by holding an isometric internal rotation position, emphasizing control and engagement of the shoulder muscles. Follow this with an external rotation lift off, which targets the muscles responsible for stabilizing the shoulder joint. These exercises are crucial for preventing shoulder injuries and ensuring a strong and stable overhead position.
Conclusion:
Remember, each of these movements doesn’t need to be executed perfectly from the start. They are tools to assess your limitations and guide your journey toward improved performance in overhead squat and snatch. Consistent practice of these exercises will help you identify and address specific areas of weakness, leading to enhanced mobility, stability, and strength. As you progress, you’ll find that these improvements transcend into various CrossFit-style movements, making you a more well-rounded and capable athlete. Embrace the process, stay consistent, and watch your overhead game soar to new heights.
I hope this post is helpful and that you continue to move with the utmost confidence!
That being said, if you or anyone you know is continuing to deal with mobility issues, schedule your appointment with a professional today!
Schedule here! https://verticalpt.janeapp.com
Stay Moving
Stay Vertical
Dr. Jack
