Hello, it’s Sho.
Today, I’d like to talk about the shoulder mobility required for the snatch movement, particularly from my perspective as a physiotherapist. I’ll share my experiences and the strategies I’ve used to address the challenges. I hope this information will be helpful to those who experience shoulder pain or instability during snatches.
First, please take a moment to review the snatch movement in the following video.
Key Mobility Challenges in the Snatch
In the snatch movement, the two critical points are the internal rotation of the shoulder during the high pull and the shoulder flexion and external rotation during the catch position. (Although hip flexion and rotation angles, spinal extension, scapular adduction, and upward rotation are also essential factors, we’ll focus on the shoulders here.)
If the scapula doesn’t properly adduct and the shoulder doesn’t internally rotate during the high pull, the barbell will drift away from your body. This limited range of motion can lead to shoulder pain during weightlifting.
Similarly, restricted shoulder mobility in the catch position can significantly impact stability in the bottom position. If the shoulder cannot adequately flex and externally rotate, it won’t reach the lock position—the most stable joint alignment—leading to an increased demand on muscle strength.
My Approach to Addressing These Issues
I focused on two primary strategies to improve my shoulder mobility:
- Stretching the External Rotators
- Training the Range of Motion in Internal Rotation and Extension
1. Stretching the External Rotators
The concept here is straightforward: if internal rotation is limited, it’s often due to tightness in the opposing external rotators. I used two stretching techniques to address this:
- Sleeper Stretch
- Wall-Assisted Sleeper Stretch
Both exercises aim to rotate the humerus while stabilizing the scapula against the floor or wall. The wall-assisted version is less compressive on the joint, making it a gentler option. It’s also convenient, as it can be performed anywhere with a wall. If you find these stretches difficult or uncomfortable, you might want to try the following alternative stretch:
- Shoulder Horizontal Adduction Stretch
2. Range of Motion Training for Internal Rotation and Extension
The goal here was to correct joint alignment. While stretching alone might help, repetitive internal rotation exercises can further enhance alignment, a concept inspired by the McKenzie Method, widely known in physiotherapy. For those interested, you can learn more about the method here (https://mckenzieinstitute.org/).
The exercises I performed included:
- Shoulder Extension Exercise
- Shoulder Internal Rotation Exercise
Some might wonder if flexion and external rotation exercises or stretches are necessary for the catch position. In my case, they weren’t. By improving shoulder alignment, I naturally increased the range of motion in flexion and external rotation. It’s worth noting that correcting shoulder alignment can lead to improved mobility in multiple directions, something that simple range-of-motion exercises may not achieve alone. If you’re struggling with shoulder mobility, consulting a physiotherapist is highly recommended.
Conclusion
Achieving shoulder stability requires both the strength of the surrounding scapular muscles and proper shoulder joint alignment. There are other methods and exercises beyond what I’ve introduced today, so if you’re interested in learning more, let me know, and I’ll be happy to share!
Wishing you a great workout life!
Sho