Example you can do 250 lbs all day long... AND the MAX weight you can do is 250 lbs...
Chances are you are not efficiently and effectively engaging your core and back muscles.
This past weekend I had the honor of being a Rocktape RockDoc at the North Central Crossfit Regionals. At the booth I was able to evaluate many cross-fitters with the same complaint: "Everytime I do my snatch, I get pain in my shoulders... I have scapular instability.... My back kills when I go into a snatch..."
I had the opportunity to work with DJ Downs (the new National Sales Manager at Rocktape) at the booth who had the same concern...
I started with evaluating DJ's over head squat (obviously a very important aspect of the snatch). I saw him rib flaring (chest and ribs coming up) which meant he was not engaging his diaphragm and therefore his core, limiting his stability and power.
DJ also mentioned he was having left shoulder pain during the snatch (which he attributed to a previous injury). His shoulder was positioned in an anterior position, putting pressure on his biceps tendon. A quick chiropractic manipulation centrated (centered) the head of his humerus (arm bone) into his glenoid fossa (shoulder girdle). That increased range of motion and decreased pressure on his biceps tendon. Muscle testing his lower trapezius and latissimus dorsi revealed inhibition (lack of optimal recruitment) in both muscles. Both of these muscles are important in the snatch as they provide the majority power and stability in the overhead portion of the snatch. This inhibition leads to over-activation of the upper trapezius and can lead to impingement of the shoulder during overhead activity (what DJ was experiencing).
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| Taping for Mid and Lower Trap with "Big Daddy" Roll |
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| Lat and Lower Trap Taping (Back) |
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| Diaphragm Taping and Dead Bug position |
Afterwards, I educated DJ on two rehabilitation/stabilization/activation exercises. They fall under the Corrective Exercise program on Cyberfit and my youtube channel. The first was a dead bug march (variation not seen is where DJ put his arms against the wall while in a dead bug position - as he presses into the wall during the exercise, it engages his upper body while forcing his core muscles to stabilize even more). The point of this exercise is to help with shoulder stability, hip mobility, and core activation. EVERY THING you need in a snatch! You work it on the floor for training proper motor activation and to build endurance and strength in these stability muscles. Then you work your way upright.
To work your way upright, I taught DJ the second exercise which was a wall sit wall angel. This exercises has plenty of names, but its a great full body exercise. The wall sit position allows DJ to work on hip stability and endurance for his squat, without putting any strain on his knees, ankles, or back. The wall angel part of the exercise trains proper upper body and scapular motor pattern activation with out straining the shoulder or low back. The exercise also mimics the snatch/thruster position. This overhead movement causes DJ to engage his core muscle by keeping his back, shoulders, neck, and elbows pressed firmly against the wall. A great scapular mobility, hip stability, and core activation functional exercise. DJ wants to do this exercise for 45 -90 seconds in proper form, with multiple sets through out the day.
We did 5 things with DJ:
~ listened to where he knows his problem areas are (pain, etc.)
~ evaluated his over head squat/snatch position
~ muscle tested primary movers in that exercise for inhibition
~ kinesiotaped to help facilitate that movement
~ trained the proper movement with corrective exercises
By sticking to this regiment for 1-2 weeks, DJ will be able to more efficiently and effectively perform his snatch lift.
Follow me next week when I will dissect another Crossfit movement pattern and blog about simple ways to evaluate it, tape it, and train it!
"Motion is Life!"
Dr. Konrad Grzeszkowiak
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