Barbell PVC Internal Rotation Stretch

[watchnerd]

This warm up routine is part of a snatch master class cycle I'm doing for the next 3 weeks.

The whole warm up is pretty good, but I thought the internal rotation stretch felt particularly good:




The rotating lat stretch is also a good progression on the usual prayer stretch.

 

[Ege]

This warm up routine is part of a snatch master class cycle I'm doing for the next 3 weeks.

The whole warm up is pretty good, but I thought the internal rotation stretch felt particularly good:




The rotating lat stretch is also a good progression on the usual prayer stretch.

I will give a try both, they seem to be easy to get up in to initial position which is great!

 

[silveraw]

That is interesting, I'm going to have to try that.
I have noticed my external rotation has decreased a bit since I started benching again.

 

[Hrungnir]

I hadn’t ever seen that good morning press before. I’ll have to pick up a PVC pipe and start mixing this in with my band dislocates warm up.

 

[watchnerd]

I hadn’t ever seen that good morning press before. I’ll have to pick up a PVC pipe and start mixing this in with my band dislocates warm up.

I hadn't, either. It was more fatiguing than I expected.

 

[Don Fairbanks]

This warm up routine is part of a snatch master class cycle I'm doing for the next 3 weeks.

The whole warm up is pretty good, but I thought the internal rotation stretch felt particularly good:




The rotating lat stretch is also a good progression on the usual prayer stretch.

Damn, that Ukrainian needs to work on his music game.

 

[Don Fairbanks]

I hadn’t ever seen that good morning press before. I’ll have to pick up a PVC pipe and start mixing this in with my band dislocates warm up.

I do these from time to time. And will also do the behind the neck part in the prone position.

 

[watchnerd]

Damn, that Ukrainian needs to work on his music game.

It's kind of retro cheap space funk. I like it!

 

[Don Fairbanks]

It's kind of retro cheap space funk. I like it!

Madness. Had to mute it to make it through.

 

[watchnerd]

That is interesting, I'm going to have to try that.
I have noticed my external rotation has decreased a bit since I started benching again.

It's so annoying.

I started doing 1 arm DB incline bench presses, and already 2 weeks in I'm losing some external rotation.

Yet I can do ring push ups and dips without such liabilities.

 

[Boris Bachmann]

This warm up routine is part of a snatch master class cycle I'm doing for the next 3 weeks.

The whole warm up is pretty good, but I thought the internal rotation stretch felt particularly good:




The rotating lat stretch is also a good progression on the usual prayer stretch.

This is a really well done video!! Nothing new for me really, but great use of visuals to teach the movement - I wish I had the skills/resources to make videos like that. I wish they had included something more than leg swings for the lower body though.

 

[Don Fairbanks]

This is a really well done video!! Nothing new for me really, but great use of visuals to teach the movement - I wish I had the skills/resources to make videos like that. I wish they had included something more than leg swings for the lower body though.

I'm guessing he has plenty, but maybe not with a stick/staff.

 

[watchnerd]

I'm guessing he has plenty, but maybe not with a stick/staff.

There are oodles, but a lot get into the esoterica of snatch and clean and jerks.

I didn't think things like "tall muscle snatch + half squat snatch balance" drills would be interesting to gen pop.

 

[watchnerd]

Discovered tonight that the Rogue stainless steel war bar + this routine is AMAZING.

The 15 lbs adds extra stretch and traction.

And the stiffer stainless steel means you can really torque yourself out.

Although it might not be for everyone -- you might want to at least be comfortable with a 20 kg empty bar overhead squat or lots of gymnastic ring work.

 

[silveraw]

I tried the external rotation stretch… mine max out a lot closer to 90 degrees than I thought they would.
Probably something I should work on.

 

[watchnerd]

I tried the external rotation stretch… mine max out a lot closer to 90 degrees than I thought they would.
Probably something I should work on.

Mine is about the same as Oleksiy's.

The upside of my poverty bench press, I guess, is decent external rotation.

 

[silveraw]

Mine is about the same as Oleksiy's.

The upside of my poverty bench press, I guess, is decent external rotation.

… here I was hoping he was a hyper mobile freak.

 

[watchnerd]

… here I was hoping he was a hyper mobile freak.

Well, he is that, too.