08 Jun Keep The Bar Close! Shoulder Internal Rotation
Many athletes have difficulty keeping the barbell close to their body during the turnover phase of the snatch (between completion of triple extension and the catch). This alters their bar path and can result in missed lifts. One of the most common causes of this problem is poor shoulder internal rotation mobility.
Not only will poor shoulder internal rotation alter the bar path, but it will change scapula positioning, putting the shoulder in a poor position to generate max force and place unnecessary stress on tissues of the shoulder.
The following video shows how and why I assess shoulder internal rotation. The athlete, Caine Wilkes, is one of America’s best Olympic weightlifters and is training to compete in the PanAm and 2016 Summer Olympics (hopefully!). He has had some recent problems keeping the barbell close in part due to stiffness into shoulder internal rotation.
I like to have the shoulder be able to internally rotate enough so that their hand can be at the approximate level of their lower chest. This means that they would have the mobility necessary to keep the barbell close to the body during the turnover without the scapula having to anteriorly tilt and get into a poor position for power generation and tissue stress levels. For those that don’t we have a few treatment options…
First, manual therapy can be performed to the tissues of the posterior shoulder. This can include active soft tissue mobilizations, instrument assisted mobilizations, joint mobilizations, dry needling, or self mobilizations.
I always like to follow that up with some static stretching and then loading. For loading I am a huge fan of kettlebell screwdrivers and Turkish Get Ups. These two movements tend to do a great job of loading and working stability in the glenohumeral joint.