This week we’re focusing on 12.2, an aggressive snatch ladder. Now, it may seem intimidating but if we go into this workout with a plan and warm joints, we’ll have some impressive scores. Our focus this week is going to be an ‘active shoulder.’
As we’re warming up, and especially as we’re moving through this workout, we want to be focused on internal rotation. We want to think about pulling the shoulders back and pushing the armpits forward. It may not be the part of the snatch you’re focused on, but if the shoulders are rounded (forward), it will slow the turnover, and make the receiving position (overhead) more difficult to lock-out.
We want to pull the shoulders back as the bar slides down the body, and not “fall” into each rep. We also want to fight the urge to snatch with the back parallel to the ground, with the head down, but instead remember to start the setup from the bottom with the chest high. If we can keep tension through the entire movement, we won’t have to do a full reset at the bottom of each rep.
If you start feeling that lower back screaming, take a minute, reset yourself, and pull those shoulders back into those reps. We don’t want the lower back to suffer because the shoulders became too loose. The further forward the shoulder is, the longer the turnover is, and ultimately the less tense the body will be—all of these will add to additional fatigue and a much slower set. Keep the shoulders back and tight, shove those knees out at the bottom, and give this one your best!