Getting a barbell into a proper overhead position for movements such as the snatch and overhead squat can be difficult for many athletes; I know I personally struggled with this early on in my CrossFit career. The techniques described here are some of the best and proven methods to open up this position by targeting mobility through the thoracic spine and shoulder capsule, as well as working on the soft tissue length of the rotator cuff, latissimus dorsi, and triceps. Please note that this article does not address mobility at the lower body, which may be a factor if your regular squat form is not dialed in at the hip, knee, and ankle.
Shoulder Capsule Self-Mobilization
The first technique is to improve the mobility of the shoulder capsule itself. As we bring our arms overhead, our humeral head glides posteriorly in the capsule and requires significant motion in order to achieve the lockout position. Place a large band around the front of the shoulder and step forward to place a large amount of tension on the band. Place your hand behind your back, then move your elbow forward and backwards. Spend about 2 minutes per side here. Below is a photo of the technique, and please visit our YouTube channel for the full video here:
Thoracic Extension, Lat, and Tricep Stretch with PVC Pipe or Dowel
The second technique is targeting extension through the thoracic region of our spine and the lats and triceps muscle groups. We spend a lot of time in thoracic flexion in modern society (sitting, driving, computer work), and being able to extend here is important for the overhead position. Grab a PVC pipe or dowel in a palms-up grip with your hands just outside shoulder width. Place your elbows on a box or bench, then push your head down towards the ground with deep breaths. Spend about 2-3 minutes here. The first picture shows extension through both the lumbar and thoracic regions, while the second with the elbows on a foam roller is more specific to the thoracic region. Please visit our YouTube channel for the full video here:
Shoulder External Rotation Stretch
This final technique is all about getting the shoulder and the rotator cuff musculature into a maximal externally-rotated position for the overhead lockout. Grab the PVC pipe or dowel at the end in one hand as shown. Bring the long end of the PVC pipe behind the shoulder and grab it with the opposite hand. Pull the long end up towards the ceiling to get your shoulder and hand rotating backwards. Hold for at least 60 seconds per side.
Work with these few techniques daily for 2-3 weeks and you should notice a big improvement! If you are still struggling with this position, or having any pain with loading here or during your workouts, please come see our expert clinicians at MEND who are trained in working with CrossFit and functional athletes.
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