Chad Vaughn has 3 quick Overhead Mobility Warm Up drills for ya.
Follow Chad on Instagram – OlyChad and make sure you see his full explanations there.
Perform 1-3 rounds for 5-10 reps each:
- Shoulder rotations – Arms straight! Hold each position for 3 seconds
- Kip swing (regular or on box) – Arms straight also.
- Behind Neck Press and Stretch – Start with Jerk grip width and move in slightly each round
For more Mobility & Warm Up drills check out Mobility 101.
John Quincy says
September 3, 2013 at 21:26This can pretty much all be achieved with shoulder dislocates.
Spencer Jolly says
September 4, 2013 at 19:24True, but this specifically target different part of the shoulder so can provide a more nuanced and targeted warmup. If your shoulders are fine maybe it’s overkill, but it’s probably worth the extra minute it takes (if you have a pullup bar).
Mr_Rogers says
September 4, 2013 at 21:27Just shoulder dislocations didn’t do it for me, my shoulders would hurt snatching or clean & jerking. I do part of Gregor’s shoulder band warm-up. Been doing that for the last three weeks and shoulders have never felt better. I guess when you get a bit older the extra warm-up is needed.
Gregor says
September 4, 2013 at 21:35I am just 27 and I second the “when you get older…” remark