- 3-5 minutes Light row or stationary biking - During frigid Canadian winters you need to warm up, to warm up. I find 5 minutes of a light row is great to get the blood flowing without exhausting myself
- Deep squat against wall- Stand facing away from a wall in your squat stance, set your heels approximately 6 inches away from the wall and squat. Keep your chest up and force your hips into your heels. As you advance in this movement, move your feet closer to the wall and hold and invisible bar overhead.
- Couch Stretch - I keep the couch stretch for after training, but occasionally Ill do it before training holding 15-20 secs per leg. Repeat quickly 3-5 times or as long as you need to feel warm.
- Barbell Press Behind the neck - I usually do 5 Presses in front, 5 behind neck, and 5 Behind neck sotts presses. Just enough to warmup your should and upper back.
- Behind Neck Sotts Press - Start with a snatch grip and as you become more mobile, move your grip closer together.
- Drop Snatch - Again, just using the bar, ill do 3-5 reps and focus on stretching my hips in the bottom position.
- Muscle Snatch - Muscle snatches are the last warmup I use before snatching. Focus on driving your feet into the ground and quickly exploding your hips in, and shrugging up. Ill do 3-5 with the bar and 1 muscle 2 full snatch with 40kg-50kg-70kg.
There you have it, my Snatch Warmup Routine.