Episode 71: Overhead Squat/Snatch Prep

October 31, 2010
Category: Blog —
Tags: adduuctors, groin, hip external rotation, keg drill, neck, overhead squat, receiving position, shoulder internal rotation, snatch, thoracic spine —
27 Comments

Hello the MWoders,

Today we are presenting the Mob-fest from the inside of a Danish church (also the home of Crossfit Copenhagen).
Sick, I know.

Test: Overhead Squat/Snatch Receiving Position
Mwod: Two minuets opening up the hip and groin against the wall.
Two minutes each leg doing sweeping/roaming Pigeon Pose
Two minutes Foam Roller/keg drill with barbell if possible
Two minutes each side bully shoulder drill

Pain makes you beautiful.

Kstar

27 Responses to “Episode 71: Overhead Squat/Snatch Prep”

kako November 1, 2010 Reply

Hi Kelly,

I am having some trouble with the calf stretch you posted in one of the first couple MWODs. I have very limited ankle dorsiflexion. Thanks to numerous ankle sprains and never working on ankle mobility before. When I do the calf stretch by winding the ball of my foot on a wall I feel almost all of the stretch in my Achilles tendon area rather than calf region. When I bend my knees to bias the soleus I feel all of the stretch in my Achilies tendon. Could you think of something I might be doing wrong ? or maybe I have a problem more serious than a muscle/tissue length ? Thanks a lot Kelly.
Jami November 1, 2010 Reply

Kako,

Have you tried freeing up the skin over your achilles? You can find a demo on how to do this on a previous MWOD:

http://mobilitywod.blogspot.com/2010/09/heel-cords-of-cheetah-achilles-well.html

Jami
Henrik Schou Pedersen November 1, 2010 Reply

Kelly did what Jami just recommended on my ancles in this weekends cert. Instantly gained like 30 degree more ROM.

Kelly and Jami, thanks for a great cert. You guys rock!

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The MobilityWod Program

This blog is intended as a jump off point for athletes to systematically begin to address their nasty tissues and grody joint mobility. Use at your own risk and stop if you think it's gonna hurt you, your spine is going to come out your throat, or your face goes numb. But, understand that you should be responsible for your own business. Don't wait until you need a new knee. Pony up.