Pre Exercise
FAULT: posterior rotation of the pelvis and rounding of the lumbar spine.
CAUSES:
- Inhibition of anterior pelvic rotators.
- Tightness of posterior pelvic rotators.
WARM-UP SOLUTIONS:
- Standing leg swings (anterior-posterior) with neutral pelvis (2 x 10 each leg).
- Seated pelvic tilts – emphasising erector spinae activation to create anterior tilt (20 tilts).
FAULT: Elbows go back instead of up and passive shoulders (shoulders drop)
CAUSES:
- Inhibition of muscles involved in elevation of the scapulae.
WARM-UP SOLUTIONS:
FAULT: Excessive lumbar curve with bar overhead.
CAUSES:
- Inhibition of gluteals and anterior abdominals.
- Tight hip flexors.
WARM-UP SOLUTIONS:
- Wall single arm lifts, maintaining flat lumber curve on other hand.
- Anterior chain stretch (2 x 20 seconds each leg)
FAULT: Bar not vertically above shoulder blades at top of snatch.
CAUSES:
- Tightness of thoracic spine.
- Tightness of shoulder extensors.
WARM-UP SOLUTIONS:
FAULT: Passive Shoulders at top of snatch (shoulders drop).
CAUSES:
- Inhibition of muscles involved in elevation of the scapulae.
WARM-UP SOLUTIONS:
ADDITIONAL WARM-UPS:
- 20 light power snatch.
Post Exercise
- Pec Stretch
- External Rotator Stretch
- Internal Rotator Stretch
- Supraspinatus Stretch
- Deltoid Stretch
- Tricep Stretch
- Anterior Shoulder Stretch
- Upper Trapezius Stretch
- Levator Scapula Stretch
- Scalene Stretch
- Back Extension Stretch
- Back Flexion Stretch
- Quadratus Lumborum Stretch
- Back Rotation Stretch
- Hamstring Stretch
- Trigger Point Ball Gluteal Release
- Trigger Point Ball Upper Back Release
- Lower Back Foam Roller