Glenn Pendlay has two Upper Body Flexibility Exercises for Olympic Weightlifters (see the Lower Body Stretches for Weightlifters here).
Update: Added YouTube video below.
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| Shoulder Dislocates Starting Position |
First are the classic Shoulder Dislocates (or Pass Throughs) with PVC pipes or broomsticks.
These are a great exercise in order to get you ready to catching the snatch in a good upright position and hold the bar behind your head.
- take light bar (PVC pipe or broomstick)
- move it from the hang position to behind your back and reverse
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| Shoulder Dislocates End Position |
To progress simply move your hands in closer and closer on this exercise.
The second drill is is a partner stretch for improving the flexibility for the rack position in the clean.
- have an empty bar in a rack
- grab the bar in rack position, like in a front squat, but don’t lift is out
- have a partner put his shoulders under your elbows and press them up
- endure
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| Front Rack Position |
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| Front Rack Position Stretch Bromance |
Also remember Kelley Starrett’s front rack position mobility wod.
Check out Mobility 101 for more mobility awesomeness.
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