Snatch/OHS shoulder biomechanics

**nerveasian** · Posted On: 6/21/2007 8:35am

Question with El Macho in mind, but obviously anyone is welcome to give input -

A couple months ago, I started incorporating snatches and overhead squats into my training program. I suffered from the shoulder "flexibility" issues that it seems like everyone has when they start these lifts - namely, I can't hold my arms far enough back to keep the weight over my base of support. Consequently, I'm unstable and wobbly as hell when I do these lifts. I've been using extremely minimal weight (just the barbell, sometimes even just two 15-lb. dumbbells...:icon_sad:) to try to perfect my form before adding weight.

The reason I put "flexibility" in quotes is because the biomechanics of this problem are a complete fucking mystery to me. Everyone refers to this as a flexibility issue - i.e. there's some muscle group that's tight and resisting extension, limiting my range of motion. Following this line of reasoning, I hypothesized that the tight muscle groups preventing me from rolling my shoulder back must be in my anterior shoulder and chest. So I started doing door frame stretches, and now my pecs feel great, but I still can't snatch or overhead squat with comfortable stability.

I've been skeptical of the relevance of "flexibility" because when I do the lifts, the strain that I feel in my shoulder isn't an extending pull on a tight muscle. It's more like my trapezius can't contract enough to squeeze itself into a small enough space to allow my arm to move all the way back. The sensation is that at full contraction, my trapezius is still too big, and it acts like a sort of muscle wall that blocks my scapula and shoulder from rolling as far back as I need to roll for snatch stability. It feels like the problem is limited range of motion of flexion rather than extension.

What do you think about my reasoning here? In any case, more than two months of regular, consistent snatches and overhead squats with minimal weight accompanied by shoulder stretches have created no results for me. What would you suggest to correct this problem?

**PirateJon** · Posted On: 6/21/2007 12:57pm

Never had a problem, but

I can't hold my arms far enough back to keep the weight over my base of support.

So you can't hold your arms up and slightly behind your head?

**Teh El Macho** · Posted On: 6/21/2007 1:31pm

nerveasian, me no expert. I just been doing OHS for less than a year, and only on occasions. But I have question. Are you using a wide (snatch) grip? That's a necesity.

Also, and this is where others may correct me (PJ, Res Judicata, Emevas, sh0t), you also need a wider foot stance when doing these. At least that's how it feels the best for me.

**Teh El Macho** · Posted On: 6/21/2007 6:38pm

CrossFit OHS Basics - I think this should also be applicable to questions of flexibility for cleans
http://www.youtube.com/watch?v=XIBnUGxpJQE

http://www.youtube.com/watch?v=XIBnUGxpJQE

Elements of the OHS

http://www.youtube.com/watch?v=DZpGzwgMr9o

http://www.youtube.com/watch?v=DZpGzwgMr9o

Issues with the Push Press (somewhat applicable to the top position of the snatch and OHS

http://www.youtube.com/watch?v=WNcDImc6_h0

http://www.youtube.com/watch?v=WNcDImc6_h0

**nerveasian** · Posted On: 6/22/2007 9:08am

I tried that grip-finding exercise in the first video and found that my "sticky point" occurs with my grip so wide that when the bar is directly overhead, it only clears the top of my head by about an inch. If my grip goes any closer than that, I can't roll my shoulders through without considerable joint-popping pain. (Incidentally, those Crossfit girls are HOT.)

I uploaded a video of myself doing some overhead squats with some random piece of metal tubing I found on the fabrication floor (weighs maybe 20 pounds max). Critique my form!

http://www.youtube.com/watch?v=TgTgd4A2Yjw