Hey Reader,
Before we get into the week's deep dive, don't forget that the Bulletproof Joint Programs drop tomorrow!
They'll be released to the waitlist at a 50% subscriber discount.
Be sure to get on the waitlist so you don't miss out!
In case you missed it, here is the rundown on what they are:
- Joint specific 6-week training programs.
- 3-days per week, ~30 minute sessions.
- Emphasizing strength, mobility, and stability of the target joint.
- Based on CrossFit's most commonly injured joints (shoulders, back, hips, knees, and ankles).
- Demo videos and 90-day CoachRx app access.
- Purchase once and have forever.
​Click here to get on the waitlist!​
Now, let's get into this week's deep dive.
Deep Dive
7 Mobility Exercises to Boost Your Snatch Performance
The snatch is one of the most dynamic and challenging Olympic weightlifting movements.
It demands full-body strength, stability, and a high degree of mobility.
To successfully perform a snatch, you need exceptional flexibility and range of motion in your shoulders, thoracic spine, hips, and ankles to reach stable and deep positions.
Mobility training is a powerful tool to enhance this movement.
According to a systematic review in the Journal of Strength and Conditioning Research, regular mobility exercises can improve flexibility, range of motion, and overall performance. (1)
Here are my top 7 mobility drills to improve my client's snatch performance.
The 7 Snatch Mobility Drills
Here are seven essential exercises that target these areas, improve your range of motion, and support your snatch performance.
For the best results, aim to perform each exercise 3-4 times a week.
PVC Pass Through
Purpose: This exercise is fantastic for increasing shoulder flexibility, which is crucial for maintaining a stable overhead position in the snatch. By opening up your shoulders, you’re able to achieve a wider range of motion, which helps you secure the bar overhead safely.
How-To: Stand tall with a PVC pipe or resistance band held at shoulder width. Slowly lift it overhead and continue to pass it behind you until you feel a gentle stretch. Engage your shoulders actively to control the movement, then bring the PVC back to the starting position.
Demo video (LINK)
Thoracic Spine Extension with Foam Roller
Purpose: A flexible thoracic spine is essential to keep your torso upright, especially as you descend into the bottom position of the snatch. This exercise targets your upper back, allowing you to stay in a strong, stable position throughout the lift.
How-To: Position a foam roller at your mid-back and lie down with your knees bent and feet flat. Cross your arms over your chest and slowly extend your back over the foam roller, focusing on the stretch in your upper back. Keep your core engaged to avoid overextending your lower back.
Demo video (LINK)
Kneeling Hip Flexor Stretch (Knight Stretch)
Purpose: Hip mobility is essential for a deep catch position and explosive hip extension. The Knight Stretch, or kneeling hip flexor stretch, opens up your hips, improving depth and stability in your snatch.
How-To: Begin in a half-kneeling position with one knee on the ground and the other leg in front. Engage your glutes and gently push your hips forward while keeping your back straight. You should feel a stretch in the hip flexor of the back leg. Hold for 20-30 seconds, then switch sides.
Demo video (LINK)
Ankle Dorsiflexion Stretch on Wall
Purpose: Ankle mobility is critical for maintaining balance and depth in the squat position during the snatch. This stretch helps you achieve better ankle dorsiflexion, reducing your risk of tipping forward or losing balance at the bottom.
How-To: Stand facing a wall with one foot a few inches away. Bend your knee and drive it forward toward the wall, keeping your heel on the ground. To deepen the stretch, place a weight on top of your knee or use a resistance band for added support. Repeat on both sides.
Demo video (LINK)
Overhead Shoulder Distraction
Purpose: This stretch targets your lats, helping to relieve tightness and allowing a fully extended and stable overhead position. When your lats are flexible, it’s easier to maintain control of the bar overhead during the snatch.
How-To: Attach a resistance band overhead and hold it with one hand. Sit back, allowing the band to gently pull your shoulder, and feel the stretch along your side and lat. Hold the stretch for 20-30 seconds, then switch arms.
Demo video (LINK)
Thoracic Rotation in Squat Position
Purpose: This exercise combines ankle, hip, and thoracic spine mobility, which is ideal for the complex positioning required in the snatch. By working on rotational mobility, you’re better prepared to stabilize and rotate under the bar.
How-To: Start in a deep squat position with your feet shoulder-width apart and your hands gripping your ankles. With one hand, grab onto your opposite ankle, then reach the other arm up toward the ceiling, twisting your torso as you look upward. Hold briefly, return to the squat, and repeat on the other side.
Demo video (LINK)
Band Internal Shoulder Rotation
Purpose: Internal shoulder rotation is essential for balance and stability in the snatch. This stretch helps improve internal rotation range, supporting shoulder health and positioning during the lift.
How-To: Hold the Band in both hands behind your back with one arm overhead and the target arm reaching behind. Pull upwards on the down arm with the overhead arm to pull the target arm up the back. Hold for 20-30 seconds, then switch sides.
Demo video (LINK)
Each exercise will improve flexibility and mobility, helping you achieve better form and optimize your performance.
With consistency, you’ll move deeper, more confidently, and with greater control over your snatch.
The Mobility Needs For an Efficient Snatch
The snatch demands mobility in key areas: your shoulders, thoracic spine, hips, and ankles.
If you lack shoulder flexibility, you might struggle to hold the bar overhead with stability, affecting your ability to secure a strong snatch position.
Similarly, limited hip mobility can prevent you from reaching the full depth needed for a stable squat position.
And without sufficient ankle dorsiflexion, your stance may feel unsteady, impacting your balance and positioning.
Limited mobility in any of these areas hinders performance and can lead to technique breakdowns, increasing your injury risk.
Research-Based Benefits of Mobility Training
The Journal of Strength and Conditioning Research review shows how mobility training supports athletic performance and injury prevention. (1)
​This study shows that it helps maintain or even boost performance in sports settings.
For the snatch, incorporating a consistent and targeted mobility routine can improve technique and allow you to safely achieve deeper, more controlled positions.
​A comprehensive approach to your mobility—including regular work on multiple joint areas—ensures that you’re building the flexibility and stability essential to the snatch's high physical demands.
Integrate Snatch Mobility Into Your Training
Consistency is Key
Incorporate these mobility exercises consistently—aiming for 3-4 times a week—either in your warm-ups, cool-downs, or active recovery days.
Improvements in mobility take time, so regular practice is essential for improving your movement.
Focus on Technique and Range of Motion
Unlike your daily metcon, perform each movement with control and prioritize range of motion to enhance snatch mechanics.
Gradually build intensity and aim to relax into the position without being too aggressive or pushy.
This allows the nervous system to "let go" of any tension.
Monitor Progress
Track your flexibility gains and observe improvements in your snatch performance.
This is why an assessment is so important to start your training to give you a baseline.
If you'd like to book a movement screen with me, use this link (HERE).
Tracking progress helps you stay motivated and pinpoint any areas needing extra focus.
Final Thoughts on Mobility For The Snatch
Building and maintaining mobility is essential not just for a stronger snatch but for your overall athletic longevity.
Each mobility exercise provides targeted benefits, yet they work best when consistently practiced as part of a well-rounded program.
Add these moves to your training routine and enjoy the benefits of a more powerful, stable, and injury-resistant snatch performance.
If you have questions about this week's deep dive or want a topic covered, reply to this email and let me know!
Read more about optimizing your mobility for CrossFit (LINK)
This Week's Training
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Day 1 - 10/28/2024
A) Strict Chest to Bar Pull-Up - 20X1; 4 x 2-4; rest 2’ between sets (bands and weight as needed)
B1) Alternating Dumbbell Press- 20X1; 3 x 5e; rest 1’ and move to B2
B2) Pendlay Row - 30X1; 3 x 6; rest 1’ and move to B3
B3) Double Unders + Toes To Bar - 3 x 30 + 15 reps; rest 1’ and move to B1
C) MAP 6 Mixed Modal Work
3 sets; rest 2:30
5 Min AMRAP
25 Cal Row
12 Goblet Squats 70/53#
*Sub bike or ski erg for rower if no rower
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Be sure to snap a pic of your training and tag @WillMurtagh_DPT on social!
This week's Blog Post
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The 10 Best Exercises For Ankle Strength & Stability
This article will reveal my top 10 exercises for ankle strength that I frequently use for my clients and myself inside my 1:1 Pain-Free Performance program.
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Before you go, here's how I can help you
1:1 Pain-Free Performance Program
My flagship 1:1 program is designed to eliminate your joint pain while elevating your CrossFit performance in less than 12 weeks without overhauling your training or missing time in the gym for rehab.
Book your free consultation - (LINK)
Bulletproof Training Program PRO
An upgraded version of the Free Bullet Proof Training Program (above) designed to help you increase your performance, develop your physique, and optimize your movement so that you feel great inside and outside the gym.
The PRO version comes with nutrition coaching, lifestyle coaching, demo videos, progress tracking, weekly progress check-ins, and all of my other paid resources!
30-day free trial only $7 - (LINK)
Book A Movement Screen
A 45-minute 1:1 movement screen to identify the root cause of your aches and pains.
This movement screen is the exact same one performed in my 1:1 Pain-Free Performance Program.
Book a virtual movement screen, and If we decide to work together to fix what we find, your movement screen is 100% free!
If not, you’ll have the answers you need to reach your goals.
*Discount already applied*
Book Your Movement Screen Today! (LINK)
Talk to you soon, Reader
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Dr. Will Murtagh, PT, DPT, MS, CSCS, CISSN
Physical Therapist | Remote Fitness Coach
P.S. Want to eliminate pain while enhancing your CrossFit performance? Click (HERE) for a free consultation!
P.P.S. Get on the waitlist to be notified about the release of the new joint protocols! (HERE)
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