Day 6: Snatch Mobility and Prep

Want better shoulder mobility? Download Day 1 of our Shoulder Mobility Program for free:


Welcome to Day 6 of the 30 Days of Warm Ups and Movement Prep.

Today we will be working on snatch mobility and prep.

If you haven't already, download our 30 Day Challenge Guide.

The 30 Warm Ups and Routines in this guide are meant to be used before or after a training session.

Each day was originally designed to be done for 30 minutes, however, with much testing and feedback, 15 minutes is now recommended.

These sequences are designed to be done for the allotted time (15 minutes) working through the reps at a low to moderate pace.

Day 6 - Snatch Mobility and Prep

Today is day 6 of the challenge and we will be focusing on snatch mobility and prep.


  • 10 Lateral Lunges (35/26 or lighter)
  • Goblet Squat Hold; 30"(35/26 or light)
  • 20 Primal Pull Throughs
  • 5 Snatch Balance (light weight, for technique)

Lateral Lunges

This is the second time we have seen the lateral lunge, except this time we are going to use a weight. If you are not comfortable using weight, please use a dowel as seen in day 1.

During the lateral lunge with weight, you should maintain the same spinal positioning as you did in day one. Said another way, if I held a dowel up to your back, there should be 3 points of contact. If you are unable to achieve this, regress back to using the dowel as seen in day 1.

Hold the kettlebell by the horns and keep it close to your chest. Think about pulling the kettlebell handles apart to improve your thoracic spine extension.

Goblet Squat Hold

Use a moderately light kettlebell for this hold. Make sure you hold the goblet squat in a GOOD squat position. Don’t let your upper or lower back round forward. You may have to sacrifice depth to maintain neutral spinal positioning and that is ok.

If you mobilize a squat in a less than ideal position, it won’t translate into an ideal position. If you are unsure if your back is neutral, revisit day 1’s lateral lunge using the 3 points of contact on the dowel.

Primal Pull Through

Begin by getting in to the top of a push up position. Push your butt up toward the ceiling and pull your chest down toward the ground. Avoid trying to pull your neck through as far as you can so you can allow for upper thoracic extension.

Snatch Balance

You worked on the mobility for the snatch, now it is time to put it to use. Perform 5 light snatch balances. We just opened up new ranges of motion, so we don’t want to go heavy. This is the time for the brain to learn how to control the new ranges under a light load.

If you have never performed snatch balances, either use a dowel or consult with an Olympic weightlifting coach.

What’s Next

Head over to Day 7.

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