You’re probably compensating.
You’re doing something other than the most efficient pattern of contractions.
Here’s what to do about it >>>
Daily movement prep.
Practice the positions you struggle with. Every day.
This usually involves 3 sets of alternating passive stretching and contracting at end ranges of motion in the positions you struggle with.
Here’s a common example >>>
In the snatch, your shoulder is maximally rotated for stability - either internal or external.
If your shoulder rotation is limited in range or strength, you’ll contract other stuff to get into the overhead squat. You’re working harder than you need to.
Answer: practice your shoulder rotation.
If you just keep doing overhead squats, you’ll keep doing them the same way.
Practice shoulder rotation in your daily movement prep so that you can overhead squat more efficiently.
You have to walk (shoulder rotation) before you can run (overhead squat).
What to do today:
This can be something that just feels sketchy or causes you pain.
(hint: the chance that it has to do with hip or shoulder rotation is pretty high)
Assess yourself.
What’s going on here?
Why does this hurt?
What feels crazy tight when I do this?
What do the pros look like when they do this?
Why don’t I look like that?
What’s missing?
How do I make this easier?
Once you’ve found the deficiency - practice correcting it 3 times a day.
Every day.
This can be right before training. Or spread out throughout the day.
What matters most is high frequency and great consistency.
