Need to gain flexibility in upper back

Squat therapy. YouTube it. I had the same problem. Hip and ankle mobility helps as well. I do Romwod everyday. It's a 20 min yoga stretch session. Don't get frustrated. Mobility improvements come in the form of millimeters. Welcome to the club

And YES, do not add weight until your technique is correct. Easiest way to get hurt.

YouTube "t spine mobility."

Also, work your ankles and shoulders. All that ties into OHS. Use a broom stick until able to handle weight.

Foam roll

10 straight passes up and down

10 leaning left focusing on upper lat

10 leaning right upper lat

10 with arms crossed across chest

10 with arms overhead in snatch position

Do 2-3x

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And the first immediate thing I noticed is that I have zero flexibility in my upper back for things like overhead squats

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crossover symmetry


this was the most important tool that helped me with snatch and overhead lifting bc my shoulder mobility was bad. if your gym doesnt have it, use regular bands to simulate the product.

Well first you need to decide if it is an impingement or you have tight muscles. Sometimes stretching does nothing for flexibility. For example, I thought I had tight hamstrings all of my life until I got pointed out that I have a pelvic tilt. Well the pelvic tilt prestretches the hamstring and reduces mobility due to having no room in the front to raise my leg.