![]() ![]() Some common limitations include thoracic extension, shoulder stability, and hip & ankle mobility. Let’s address some of these restrictions so that we can facilitate getting into and loading these positions. If you haven’t done it before, or if you’re looking to improve your snatch, check out our guide!īoth the start and the catch position of the snatch (AKA the overhead squat) can be anything but comfortable for those who have ankle, hip, and/or shoulder restrictions. In functional training and Olympic lifting a snatch is moving a barbell in one movement from ground to overhead. In this part of the warm up, we use dynamic stretches and banded movements, to optimize our range of motion. Including high box jumps, depth jumps, or even squat jumps before your session can help to increase power output and prepare your joints. Olympic lifts go hand in hand with explosiveness. Remember, we want quick-to-respond muscles so it’s important not to overwork the fascia.Īnother option is to incorporate plyometrics for further activation. This can take anywhere from 3-10 minutes.Īt this point you can add some light foam rolling to address muscle stiffness however limit your time to a maximum of 30 seconds per zone. You will have reached your goal when your muscles feel more pliable and you’ve worked up a light sweat. Gradually increase intensity and focus on steady breathing and good movement patterns.Įventually you’ll start to feel comfortable operating with an elevated heart rate and your body will feel more responsive. It can be as simple as running, biking, jumping rope, or rowing and an easy pace. Our main objective is to get our body temperature and heart rate up. As you accumulate more experience, you’ll learn about your tendencies and know what to prioritize in your warm up.įor now, let’s follow a general chain of command: get warm → get ready → get on the bar. Optimal preparation is individualized and is something that you will learn over time. ![]() What your mobility looks like, what positions you’ll need to get into, and the type of training you’ll be doing will all influence what your warm up should consist of. In this guide we will explore why warm ups are worth your time and how to use them to enhance your Olympic lifting. ![]() Naturally, we want to put our successes on exhibit for the world, but what the audience rarely sees and therefore, rarely values is the ritual which preceded that PR or milestone.Įven though warming up can sometimes be uneventful or even monotonous, the truth is if you want to get under heavy barbells you have to prepare your body. If you check the of your favorite athlete, you’re likely to find a highlight reel of their fastest times, farthest throws, or heaviest lifts. How should I warm up for Clean and Jerk?. ![]()
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