So, 17.3 was all about the Squat Snatch.
Did your Squat Snatch let you down?
I’m not surprised.
That’s what happened to me!
The Squat Snatch is a high level skill movement that got heavier as you fatigued.
So you now know that the Snatch is your goat.
But what can we do to injury proof this movement?
It is not uncommon for injuries like shoulder dislocations and knee pain from the speed and power of this Olympic Weight Lifting Movement.
Check out this video from Barbell Brigade:
https://www.youtube.com/user/bartkwan
There are significant risks to the Snatch.
The first being have you got the range of movement to perform an Overhead Squat?
Most athletes are lacking that end of range movement in this challenging exercise.
The Overhead squat tests flexibility in the thoracic spine, hips, knees and ankles.
If you are missing range in any of these joints then catching weight at the bottom of the Snatch becomes difficult.
I you are lacking range of movement at the ankle joint then Weight Lifting shoes will really help.
If you are still struggling try putting some plates under your heels. Then gradually decrease the plates over time.
The key is getting the bar overhead working on thoracic extension and shoulder joint elevation.
Try lying back on a foam roller with the roller in your mid-back, hands behind your head and extend back.
Practice overhead squats at least once a week. It will take longer than you think!
Don’t worry about the depth initially, focus on the correct position overhead.
If you can’t overhead squat, you probably should not be Snatching yet.
Progressing to quickly without allowing the time for the tissues to adapt may lead to injury.
