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mobility - CrossFit London

Build your shoulder mobility to improve your snatch.

Once you discover the Olympic lifts, they do become a bit of a personal challenge.

Your job,  in partnership with your Crossfit london Coach, is to pick apart your strength, flexibility, agility and technique to achieve the best performance you can. The snatch is simply where these attributes combine.

However, there is one common limiter that many share when they try and achieve a good over head position in the snatch. Poor shoulder mobility.

Ive seen awesome athletes from combat, rugby and Crossfit , unpicked by  the challenge of overhead mobility.

As a massage therapist I can suggest numerous drills that allegedly deal with this issue. I personally feel they all take second place to the dislocation. Any stretch that attempts to mirror the position you want to achieve, I believe, trumps a generic stretch or therapy drill. That said a if you attempt to get the position you want AND throw in lots of stretching and mobility too, I think thats a recipe for success.

So let me recommend this procedure/drill called a Shoulder Dislocation, and no, you don’t  actually dislocate your shoulder! Buy a pole and improve your overhead position.

Don’t dismiss the split

By Andrew Stemler
To be  the best Olympic weightlifter you can be, you need to understand one crucial thing.
What the rules  of Olympic lifting actually  are.

Not the rules made up by the coach or some internet commentator, but what the rules really are. Many  organisations and coaches, in  the search for  that new world champion,  simply want to impose a particular type of lifting style on anyone who walks in through the door. If you don’t have the natural attributes of their ideal lifter,  they ignore you.

In this imposition of a style, many coaches seek to exclude, rather than welcome people. No where is this clearer than in the snatch, often totally wrongly , defined as the squat snatch.
Rather than  encouraging pointless online debate  about the snatch performance, read the  actual rules that govern the performance of the snatch  according to  the IWF
“The barbell is placed horizontally in front of the lifter’s legs. It is gripped, palms downwards and pulled in a single movement from the platform to the full extent of both arms above the head, while either splitting or bending the legs. During this continuous movement, the barbell may slide along the thighs and the lap. No part of the body other than the feet may touch the platform during the execution of the lift. The weight, which has been lifted, must be maintained in the final motionless position, arms and legs extended, the feet on the same line, until the Referees give the signal to replace the barbell on the platform. The lifter may recover in his or her own time, either from a split or a squat position, and finish with the feet on the same line, parallel to the plane of the trunk and the barbell. The Referees give the signal to lower the barbell as soon as the lifter becomes motionless in all parts of the body.”
You’ll notice that in receiving the bar,  the words are “splitting or bending the legs”.
The fantastically lovely deep squat snatch, is a thing of beauty, It’s where strength, mobility, flexibility, agility, and let’s face it, awesomeness  blend.  It is, however a specific method used by  strong, mobile, flexible, agile and awesome people . As many people will tell you, if you don’t have mobility and flexibility, as far as the squat snatch goes, you are screwed. Even if you are awesome.
What  the rules mean is you can also  power and  split snatch. The split and power snatch are available to all (well, OK, 95% of people).
So my advice is this.
Focus on the actual message of the Olympic lifts first. Get judged on how much you can lift over your head, not on the method you use. Splitting and power snatches are safe and can be used by awesome strong people who maybe are a teeny weeny bit challenged in the mobility, flexibility and agility department.
Vorobyev states in ” A text book on weightlifting”,  “depending  on the makeup of  anatomico-physiological  and psychological features the  lifter adopts… split or squat and other technical elements”
This doesn’t mean that you cannot have a go, and practice the squat snatch. Maybe it will encourage you to actually do some mobility and flexibility, Maybe you’ll actually try and nail your  over heads squat,  but why not, in the meantime,  make sure you have a great power and split snatch too.

7am roll call – Time to get upside down!

Working out at the gym puts stress on your system. In order to get the most out of your training regime, you need to make adequate provisions for recovery – eating, sleeping etc. – no rocket science here, and you know this already anyway! The focus in this week’s Yoga for Athletes class will be on inversions. That’s not just handstands, headstands and so on by the way. An inversion is any posture whereby the head is lower than the heart. An excellent way to calm down the CNS, and of course to build strength in the arms and shoulders, as well as to hone those ninja skills.
We’ll be practising a restorative form of pranayama (‘control of breath’) to begin with, before exploring different progressions of the traditional yogi headstand (sirsasana) as well as the forearm stand (pincha mayurasana). If there mere thought of that makes you feel a little queasy – fear not! We will be building up to these big poses safely and with plenty of wall space to support. If you’re a HSPU ninja, come along to mix it up a little, get those rhomboids to work and add to your gymnastics ninja repertoire. If you’re working on building strength to hold yourself upside down – this class is for you, to get used to holding your weight over your shoulders in a way that is stable. Change of perspective and a bit of added zen, how’s that for a good start to the day? Click here to book, see ya there!

Yoga for Sports

Standard post-workout state. If you train hard, you gotta let your system recover!

What Shoulder Pain Exercises to Do For Crossfit

3 Tips For Shoulder Pain Exercises to Do For Crossfit

Do you get pain in your shoulders before or during lifting? Maybe some moves like snatches or overhead squats are impossible because of it?

Here are three tips to help relieve your shoulder pain to make it easier easier to lift and prevent further discomfort.

1. Diagnose

First step is to work out: how bad it is? Shoulders are complicated and serious injuries must be treated ASAP.

Ideally ask a physio or doctor friend who can give you a free once over. If it’s anything ligament- or tendon-related you are best to see a registered physiotherapist and do everything they say before moving on to step two. If the pain is just in the muscles, crack on:

2. Relieve

What exerciees can you do to relieve shoulder pain? Chances are pain will be from overuse or tight muscles so anything you can do to relax the muscle will help.

Start by doing some shoulder stretches after every Crossfit or weights session. This will ease out the scar tissue.  – you’ll learn some great examples in our flexibility classes.

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Adding in some foam roller work as well will help. Whatever you do:

  • Go light, especially while the shoulders are still sore
  • Get support. Seek the advice of someone who knows what they are doing as well as a partner to stretch with. Having someone else will ensure you don’t push yourself too far and can focus on easing your pain as fast as possible

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3. Prevent

Shoulder pain during and after sessions often comes from incomplete recovery. Make sure you stretch after every session as this is the biggest mistake people make – and you don’t want to be one of them.
Second thing you need to do is even out any imbalances, as chances are if you’re experiencing pain it’s from tight shoulders. Work on improving your shoulder flexibility consistently the bridge is ideal for this and looks cool as well!
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Anyone can get more flexible in the shoulders, no matter how tight you feel now, and once you do it will open up new possibilities and help you feel amazing in your sport and life.
So why not give it a try:
Come along to a flexibility class or if your serious about FAST results book a ‘Less Pains, More Gains’ get-flexible 1-1 on:
07504 142211
felix@superflexcoaching.com
 
Felix