When I first started crossfit, my snatch and overhead squat was god awful. I somehow managed to qualify for the crossfit regionals in 2010 and when the first event was announced as 21-15-9 overhead squats at 135 and chest to bar pull-ups I was a bit concerned. I was actually 1 of 2 athletes that day receiving a big fat DNF for that event.
Fast track to today I’ve managed to overhead squat 270 and my snatch is improving by the day. Needless to say I had a whole lot of work to do. Now there is an absolute plethora of mobility exercises out there to help improve the snatch and overhead squat. I actually made an article about this about a year ago.
I wanted to compile my favorite exercises and put them into a video for you guys to use for yourselves, patients and clientele. These are my favorites that I find most effective and have stood the test of time.
Keep in mind that these exercises are not only meant to mobilize your joints but to help build stability in your body as well. They should be practiced with focus and emphasis on getting into the proper positions so that we can transfer that over to your snatch and overhead squat. Enjoy!
I’ve been sleeping in a deep squat since 2010,
P.S. Want to learn more about how to assess the overhead squat and snatch so you can find the right exercise to fix yourself or your athlete’s movement problem? Check out my product with Dr. Dave Tilley:
The Ultimate Guide to Understanding and Fixing Technical Flaws in the Handstand, Muscle-up and Olympic Lifts
What is The Best Overhead Position in the Snatch?
Assessing Hip Mobility For Squatting – Individual Differences And Training Considerations
5 Easy Tricks to Try When Athletes Have Painful Pinchy Hips in the Bottom of a Squat
4 Easy Ways to Modify Bench Press and Overhead Press in Athletes With Shoulder Pain
A Super Simple Way to Modify Squats, Lunges and Step ups When People Have Knee Pain
How Exercise Heals Injury
How Stress Causes Injury
How Prior Injury and Individual Difference Affect Risk of Injury