Whether it’s a snatch or jerk, overhead stability is important. Makes sense, right?
My favorite exercises for overhead stability are listed below with points of performance.
- Y-raises. These are done very light. The scapular exercises don’t need to be heavy as these muscles are small in nature.
- Assume bent over row position
- Hold either 2.5# or 5# in each hand, let arms hang down the midline of the body loosely
- Shoulders internally rotated
- With straight arms, retract scapula, raise arms (flexion in the shoulder joint) and finish at an overhead position while still in bent over row position
- Do 3-4 sets of 8-10 reps
- External Rotation into Press
- Assume prone lying position on a bench
- Hold 2.5# or 5# in each hand
- Keeping the shoulder and elbow at 90 degrees with the fingers facing the ground, externally rotate the shoulder so that your thumb is now facing your ear
- Extend the elbow into and overhead position like a strict press
- Do 3-4 sets of 8-10 reps
- Overhead Earthquake Bar Walk. This is done with a barbell with resistance bands looped through kettlebells/plates looped onto the collars.
- Choose a safe method of getting the bar overhead with a snatch grip
- With a tight midline, walk 30-60 feet
- Do 5-6 sets.
I personally love Earthquake Bar style lifts for any pressing or overhead movements. My shoulders feel healthier and stronger after doing these. If you’ve never done this before, give it a shot! The bands looped through weights onto the collar will create a very shaky instability. Of course, consider safety first and stay light at first.
Give all of these exercises a shot and feel the benefits of stronger and more stable shoulders. As always, give us a review and a like on Facebook. Feel free to come in and get started with Victory Kid Barbell and see how olympic weightlifting can help you!
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“So as you end the open season and return to your regular fitness routine let’s reestablish some places to improve and think about some areas that were exposed. ” – Coach Bobby
“A good combination of learning comes from watching weightlifters who lift well (…) and studying the resources that are in good standing with the sport(..)” – Coach Mike
“Want better snatches and jerks? How about better shoulder mobility and stability? Do the Turkish Get Up (TGU).” – Coach Mike
“In the snatch, clean, and jerk, the shins matter because they dictate where the knees and hips can go as well as what position is quad dominant or hamstring/hip dominant. Surprise, surprise; our body is interconnected.” – Coach Mike
“The athletes who don’t regularly olympic lift, may be missing out on things, whether they know it or not.” – Coach Mike
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“As far as nutrition goes for weightlifting, it doesn’t have to be different than the one we would prescribe for any CrossFitter: meats, veggies, nuts and seeds, some fruit, little starch, no sugar. ” – Coach Mike