7 Important Stretches and Movement Patterns to Improve Performance for Crossfit


Erik Lau Kelner: “Narrow Grip Sots Presses as part of the warm-up before a lifting session. Few people can do it with such a narrow grip, from the bottom position and with such control. I use the following progressions in my coaching: 

  • Step 1: Snatch grip from a high power snatch position. 
  • Step 2: Snatch grip from a deep power snatch position. 
  • Step 3: Snatch grip from the bottom position.
  • Step 4: Stay in the bottom position and begin to narrow the grip.

The bar has to be lowered and pressed slowly to ensure great control and a short pause is required in the top and behind the neck. Start slowly and progress little by little over time. If you are not naturally flexible, attacking this exercise aggressively might add injury to your stiffness. Be patient and put your trust in the small improvements that springs from consistency.”


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