Overhead Mobility
Stronger snatch, OHS, and press.
What it's for
- Your snatch stalls at the catch, not the pull.
- Overhead squat looks like a mystery, not a lift.
- You lose the bar backwards on jerks and presses.
- You want structured mobility, not "stretch more".
The arc
Ten weeks working the shoulder + thoracic + scap sequence in order. Weekly retest of supine shoulder flexion ROM. Every phase progresses conditional on measured mobility — not on adherence.
What gets retested
Every 2 weeks: supine shoulder flexion ROM (goniometer or phone-app angle). Improvement = phase advance.
Honest outcome ranges
Ranges are honest, not guarantees. Response varies — HERITAGE non-response distributions apply to any structured training program.
What it cites
Kibler & Sciascia 2013
Scapular dyskinesis — the pattern that most limits overhead work.
Kim 2013
Supine flexion goniometer reliability — the anchor for the retest metric.
Escamilla 2009
EMG-guided drill selection for scap-activation.
Not for you if
- Recent shoulder surgery or acute injury.
- Any sharp shoulder pain during test — pause and see physio.
Sign up on the app, complete the intake, and your first session is on Today within two minutes. Free during beta.