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  1. Hello all, I really need some advice for more targeted work to address my inability to perform a Snatch (squat variety) or Overhead Squat. I do a lot of CrossFit and I am progressing in every other movement except these two because I do not have the range of motion to do them. The range of motion i currently have my shoulders can only be described as atrocious. Give me any range of motion test you can think of and I will surely fail it! I have been working the shoulder mobility series and it has improved my shoulders to some degree (admittedly I need to spend more time working them). Squatting is not a problem for me. I can squat with my feet shoulder width apart and sticking straight forward, so it doesnt feel that hip or ankle mobility is the issue (also not saying i couldnt improve on them). To even attempt an overhead squat I have to really widen my stance and turn my feet out. The barbell at the bottom of the squat (assuming I even hit that depth that day) is not behind my head as it should be rather more on top of it. My shoulders just do not let my arms move back in that direction. I also feel a lot of tension in my back when i perform that movement. I really looking for an answer explaining what areas need to be the most flexible to perform those overhead movements, how my specific mobility problems relate to those, what stretches or drills should I be doing to address them, and in what frequency. If you would like me to perform any drills or to share any pictures of my range of motion I can certainly do so if that would help address my issues. Thank you in advance! Matt
  2. I attach a photo taken at the recent inaugural Monkey Gym workshop in Chattanooga; in it, Ryan (a participant and keen CrossFitter) is shown using a piece of Pilates equipment (the Cadillac) to stretch all the hip flexors. Getting the back leg to the Cadillac table surface is easy: by leaning forwards, and by hanging the lower leg off the table top, you can get the hips square and in the full front splits position. The string hip flexor stretch is then brought on by taking the trunk away from the front leg, using the Cadillac uprights to assist. The partner holds the hips square, and provides the pivot around which to move, as well as weighting the hip joint itself. Three contractions are done: the standard 'drag the back leg through the table top'; the fold up the back leg until there's a stretch, then 'try to straighten the leg', and the novel 'press the trunk forward and down' (uses psoas very strongly). Then the back lower leg is replaced on the table top, and then you try to lift the shoulders and trunk as far away from the Cadillac table top as you can; Ryan has done a brilliant job here. I should add he's 6' + and 100Kg. Very nice suppleness in such a big man. Try this; you'll like it.
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