You’ve got the strength, but are you missing lifts because of a wobbly overhead position? For weightlifters, overhead mobility isn't just about flexibility—it’s the foundation for a rock-solid snatch and a confident jerk. A strong overhead position allows you to receive and stabilize heavy weights safely and efficiently. Without it, you're not just risking missed lifts; you're putting your shoulders in a vulnerable position for injury. Improving your range of motion is the key to unlocking your full potential.

Test Your Overhead Range: The Wall Test

Before you start, check your current mobility with this simple test. Stand with your back to a wall, feet shoulder-width apart, and your heels, glutes, and upper back touching the wall. Raise your arms overhead, keeping your elbows locked. Can you touch the back of your hands to the wall without your lower back arching or your head pushing forward? If not, these drills are for you.

Drill #1: PVC Passthroughs

This classic drill is the cornerstone of shoulder mobility. It's simple but highly effective at improving internal and external rotation of the shoulder joint.

• How to do it: Hold a PVC pipe or a broomstick with a wide grip. With straight elbows, slowly move the pipe from your lap up and over your head, and down to your lower back. Then reverse the motion.
• Key focus: Perform this with a slow, controlled tempo. As your mobility improves, gradually narrow your grip to increase the challenge.

Drill #2: Overhead Squat Hold Against a Wall

This drill reinforces proper overhead mechanics under a light load and helps train the stability needed for the snatch and jerk.

• How to do it: Stand facing a wall with a PVC pipe held overhead in your snatch grip. Your toes should be 2-3 inches from the wall. Perform an overhead squat, keeping your chest up and the pipe from touching the wall.
• Key focus: The wall acts as a coach, forcing you to maintain an upright torso and a strong overhead position. If you can do this, your snatch will feel much more stable.

Drill #3: Banded Shoulder Distraction

This drill uses a resistance band to create traction in the shoulder capsule, which can help improve joint health and increase passive range of motion.

• How to do it: Loop a resistance band around a secure post at chest height. Place your hand through the band so the band rests high on your arm, near your shoulder joint. Step away from the post to create tension in the band, then turn your body away and slightly forward to stretch the shoulder.
• Key focus: This is a stretch, not a strength exercise. Hold for 60-90 seconds per side, focusing on deep breathing and relaxing the joint.

Ready to Build a Bulletproof Overhead Position?

These drills are just the beginning. For video demonstrations of these movements and more in-depth instruction, check out the resources in our app to build a strong, mobile overhead position and hit those PRs with confidence!