Most people have tight upper traps and shoulders which limit their range of motion in over head movements. This is also all too common for those just getting into Olympic Weightlifting, hell even veteran Weightlifters may develop shoulder mobility issues eventually from catching the snatch or jerk in an awkward positions.
While there are many various shoulder mobility exercises you can do, I’m pretty fond of the shoulder flexion with the bar. First it’s freaking easy to do, second you can utilize it in between your sets, and third it’s damn effective!
I usually have my guys do this during their warm up sets with the bar, if they are particularly tight, they’ll also add it in during the squat rest periods.
Reps/Sets
I like to go by feel, but if you’re a freak about numbers, you can do anywhere from 2+ sets of 5-15 reps….from there reassess.
Stay strong,
Team Fusion Weightlifting