IMPROVE YOUR SNATCH BOTTOM AND OVERHEAD SQUAT MOBILITY IN 30 DAYS
A PROGRAM SPECIFICALLY TARGETING OVERHEAD MOBILITY
Many general mobility programs are too broad and don't focus specifically on areas that you need the most attention with when it comes to overhead mobility. Each drill in the Snatch Bottom program focuses on targeting specific areas of improvement such as ankle mobility, internal leg rotation, squat depth, shoulder mobility and thoracic extension to help you realize your biggest limitations.
STRENGTHEN MOBILIZED AREAS ASIDE FROM JUST STRETCHING OR FOAM ROLLING THEM
If your mobility routine just consists of using a lacrosse ball, foam rolling, or doing stretching only, then you are missing out on the KEY component to improving mobility which is STRENGTH.
When we mobilize an area, we then need to develop strength in our muscles and connective tissue to be able to support our body in those positions so they not only get used to being more mobilized, but it becomes easier to attain with less warm up time.
Imagine driving into a new neighborhood and trying to memorize it just passing by in a car. You need to spend time walking around and exploring different landmarks in that neighborhood (building strength) in order to become more accustomed to that new location.
THIS COURSE IS IDEAL FOR YOU IF...
YOU NEED TO ADD STRENGTHENING IN ADDITION TO STRETCHING
Many of the drills are CHALLENGING and will get you to work, squeeze, contract and sweat a little! This isn't Savanasa to Squat! The program includes strengthening components alongside stretching components.
YOU ARE LOOKING FOR MORE CONSISTENCY IN YOUR MOBILITY
One of the hardest parts to mobility is simply DOING it! The program makes it easy for you to just "press play" and go along.
Why worry about what drills and videos to look up and how often to do them? Join along with coach Snow as she takes you through drills for 10-15 minutes each day.
YOU WANT A "NON-EQUIPMENT" ROUTINE
Looking for a warm up routine to do before touching the bar? Don't have a lot of equipment around? The main videos of the day don't require foam rollers, lacrosse balls, bands, bars, pvcs or anything except a chair or table! (There are supplemental movements each day for you if you do have those things!)
YOU NEED MORE CERTAINTY IN WHAT YOU'RE DOING WHEN IT COMES TO SNATCH MOBILITY
Right from day 1, you'll immediately know what movements are going to be difficult for you and what will come easy to you. You might think you need shoulder mobility, but is it really stemming from your lack of ankle mobility or lack of internal hip rotation?
I asked all participants to take photos prior to warming up (when cold) to get the most accurate representation of their mobility without any mobilizing or stretching beforehand.
"Whoa. I feel like mine are so much better! I’m the one who is 4.5 months out of ankle surgery and I feel like the ankle imbalance is still there, but most definitely better than before. I was most surprised at how much better I got at frog pose - I felt I could seek a lot deeper at the end. I’m an L1 at my gym, so I’m super excited to incorporate some of these drills into warmups when we all get back to the gym. Imperial CrossFit won’t know what hit it 😂 Thanks, Snow!!
I mostly feel like my hip had the most improvements! Internal rotation helps a lot. Pigeon hurdles is my fav exercise now. I skipped some days and need to catch up on the last week but I do have some favorites that I incorporate in my morning flow and another flow before working out. Most importantly, and a big reason why I’m doing this awesome program, is the big improvements in my snatch! Getting into the bottom position is easier and less painful now! I’ve included a video of before and after in the thread so thank you so much!
What I've learned these 30 days: I have naturally great hip mobility (even my internal rotation is pretty good considering I've never worked on it before) BUT my ankle mobility is the worst! Thoracic isn't that great either but not too bad on a big scale. Ankles need lots of work with a heavy load. My ankles do great with light weights but once the load gets heavier I lose that range of motion.
After 30 days of mobility with @artofbarbell_ my overhead position is a bit more upright now and this is what you want. And you can see how I'm staying more active and engaged on the right as opposed to having less control on the left.
"Cold, my squat is still rough but I’m seeing way more progress in my upright position than I thought I would, and feeling way more mobility than I did a month ago (even if the pics don’t show it)Through the program I increased my mobility all around - I feel it in every step I take *and* my squat. This is the best thing I’ve done for my fitness in a long time."
More upright, more upper back and scap activation, and a little deeper in the squat! 🙌🏻 Thanks for the experience and help! Who knew internal hip rotation was SO needed (definitely didn’t think that was so needed and so lacking). Looking forward to continuing to improve!
I thank you for letting me be part of your program and I wish you good luck in everything you do.
Even though I was sidelined by terrible poison oak for a little over 10 days & coming off of a sprained ankle when we started, I still saw progress in the mobility in my upper back which I’m super stoked for! I also just feel WAY more open in my hips. Looking forward to going through this again uninterrupted & seeing what gains I can continue to make! This was AWESOME!
Hips internal rotation definitely improved now. More importantly, the very annoying pain I have been dealing with in the right hip (and for which I had been doing countless sets of various glute medius work with limited success) appear to have been resolved by strengthening the hips internal rotation dynamically!
Now I need to find something as effective for my shoulder internal rotation, so that I can finally fix my shatch turnover ;) Mashing with the ball and foam roller stuff is good, but I need something else. Thank you!
It may not look like a whole lot of difference in the photos (maybe a bit more upright?) But I do know my ankle mobility is much better especially on the ankle I injured AND my squats in general have felt really great and I've gotten nothing but good comments on them from my coaches when I used to always get some sort of fix haha. I did all the days with the exception of the last week - my hips were bothering me so I was thinking it was just too much and I personally probably needed some days off here and there. Thank you for the opportunity!
Wow! I can't believe how much deeper my squat is now! I'm even looking a tad more upright. I'm definitely feeling a lot less uncomfortable getting into an OHS position. Thank you! Your program was wonderful.
I plan on taking better photos, but wow the program has made a huge difference. The frog position is now my favorite. Not the most comfortable, but it helps. My ankles feel a ton better, as well as my wrists. When we would do the tabletop pose, I could not get my hands to face backwards but overtime I got them to.
VIEW THE PROGRAM INTRO
VIEW A SAMPLE VIDEO
Snatch Bottom 30-Day Mobility Course
Improve your overhead squat or shoulder mobility for snatches and weightlifting in as little as 30 days!
The Squat Bottom Overhead Squat & Snatch Mobility Program was developed by Snow Charpentier, USAW-L2 & CF-L2 Coach, to help athletes all over improve their weightlifting mobility with minimal equipment.
While many mobility programs focus mostly on stretching, foam rolling, "yoga" poses and using lacrosse balls to smash out your tight spots, this program incorporates a lot of strength movements that will CHALLENGE you.
30-DAY PROGRAM GUARANTEE
If you don't feel like you've made any progress (either in your knowledge and insight about areas you need to mobilize, in making some measurable progress or visual progress) and you've followed at least 80% of the program for 30 days, then Snow will guarantee your money back for this program.
You are always welcome to contact Snow at any point in time during your first 30 days of the program with any movement questions, feedback on your movements or other concerns you may have with your progress!