A big part of the catch in the snatch and overhead squats is positioning and mobility. Dr. Aaron Horschig of Squat Univeristy (http://www.squatuniversity.com) talks about ankles and how to fix the lift!
Often times people miss jerks due to a lack of overhead stability. This lack of stability might be in the shoulders, elbows, or even midline. One great fix for all of these potential causes is the jerk recovery!
Overhead mobility can be a major roadblock in weightlifting since the goal of the sport is to get the heaviest load possible overhead! This is a GREAT drill to loosen up and prepare the overhead position during your warm up. You can use wide hands prior to snatch, and a more narrow grip to assist with the jerk.
We get a lot of questions about how to improve shoulder stability. Grab a band try this drill! This is a great way to practice a solid overhead position while moving through appropriate movement patters. It’s not just about having strong shoulders, it’s about being stable while recovering from lifts.
Learn to use your arms appropriately and punch yourself under the bar using tall jerks. This is a Barbell WOD Special Edition!
This is a GREAT drill to warm up for jerks. It can be very beneficial during the warm up for jerks from behind the neck, because it prepares the bar path from the unusual position.
To perform the drill:
- Go up on to your toes with the bar on your front rack
- This position should mirror the top of the jerk drive
- Drive the bar back and land with feet split and arms straight
- Go up in weight to the point where you feel your arms pushing you under the bar.
*You can do this same drill for push jerks. Simply land in the push jerk catch position.
To learn more about The Barbell WOD, check out thebarbellwod.com
Getting stable overhead is important! There are two major contributing factors to poor overhead stability; poor shoulder mobility/engagement, and poor mid-line strength. This drill fixes both problems!
Land in your jerk catch with solid shoulders and arms! A common problem is landing with “soft,” not quite locked out arms. This drill fixes that problem. Do a handful of light jerks starting with the bar already locked out overhead. This will teach you to be tight and locked out in the catch.
In order to be fully stable overhead, you need to learn what that position feels like. This can be a difficult task when you are training by yourself. The drill in this video shows you how to find that strong, reliable overhead position on your own.
Put your hands straight out front. Then, pull your shoulders back and pinch your shoulder blades together. Then, rotate your arms to an overhead position, leading with your pinkies. From there, feel the position your back and arms are in!
Part two of our overhead stability! Keep those scaps tucked and tight! Then, internally rotate the arms a bit and push up hard to engage your traps along with the rest of your upper back.
People often leave the bar out front because they don’t really understand what “overhead” means. Here is a brief explanation of where the bar needs to go!