Snatch Position – Internal vs. External Rotation of the Shoulders

Often When I see athletes snatch it looks plain awkward. They appear uncomfortable at the bottom of their snatch. When I ask them how they feel overhead and they tell me that the position irritates their wrist and elbows.

Though flexibility plays a huge part in comfort and good technique in the snatch, seven out of ten times we can fix it through some quick and easy positional cues. Sometimes a better position comes from awareness not mobility work (blasphemy!!)

One of these cues relates to shoulder position. Or to be clearer, the rotation of the shoulder whilst overhead.

Sometimes athletes really force external rotation of the shoulder (ie. Trying to face the elbow pits upwards). Either they just rest on their elbows naturally or they may have even been taught this postion earlier in their career. Now I’m not saying external rotation in the catch is bad for everybody. If you have adequate thoracic, hip, and ankle mobility/stability your fine. What I am saying, is that if your in pain. there’s is definitely another SAFE way to snatch.

Shoulders externally rotated

Instead I recommend a more passive shoulder position with the shoulders more internally rotated.  This will help you engage the muscles of you upper back, shoulders and triceps to hold the bar, rather than just resting on your elbows, wrists and lats.. The emphasis should be on pushing up on the bar upwards with an active shoulder. Almost think about spreading your arms out wide.

I recommend a more passive shoulder position with the shoulders more internally rotated

Shoulders internally rotated

Play with different degrees of rotation and see what works for your snatch

Check out the video below to learn more

If you have any problems feel free to reach out to me on Instagram @trainwithandy or Facebook

Snatch Heavy,

Andy

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