i recently started having really bad pains in my left wrist.
i was doing power cleans before n i never experienced these pains but now that i clean 3x a week i have them now... is it that my wrist arent use to it??
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01-07-2008, 07:40 PM #1
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01-07-2008, 08:00 PM #2
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01-08-2008, 06:24 PM #3
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01-09-2008, 12:35 AM #4
Are you racking the bar on your shoulders? Your hands should not be "holding" onto the bar, they just keep it from rolling off your shoulders. Sometimes people try to hold the bar up like they are going to press it and this is bad. However if you are racking correctly then sometimes it takes a week or two to still get good flexibility. I had the pain for about a week.
Training Journal - http://forum.bodybuilding.com/showthread.php?t=120458841
Best gym lifts:-
Power Snatch............215
Snatch.....................235
Front Squat..............285
Behind neck jerk.......315
Olympic Back Squat...325
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01-09-2008, 05:18 PM #5
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01-13-2008, 08:22 AM #6
Post a picture of your rack
Um, what I mean is post a picture of how you're racking the bar. It sounds like you're racking it high on the chest instead of across the traps.
Again, like I mentioned in the other thread, if you're able to touch the back of your neck with your fingers, you have plenty of flexibility to rack properly. Do it right now: touch your middle fingers to a bone on the back of your neck. That's the position your arms will be in when you rack the bar, and the bar will be sitting across your traps, in the wedge created by your shoulders being high.
Now rotate your wrists so your THUMBS are touching the back of your neck and your palms are facing the sky (more or less). This will feel tighter, but that's ok. When a heavy barbell is on your fingers, it'll hold them back. Just don't try gripping the bar tightly, as marc mentioned.
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01-13-2008, 08:13 PM #7
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01-13-2008, 09:16 PM #8
"That's the position your arms will be in when you rack the bar"
Your arms will be up, the bar sits across your traps in front of your neck
This guys arms aren't even high and he's still racking it in the right spot:
http://upload.wikimedia.org/wikipedi...ghtlifting.jpg
Notice it's nowhere near the chest.
His elbows are quite a bit higher, which makes it easier:
http://www.owresource.com/lifts/clean.jpg
See how this lifter isn't gripping the bar tightly? Just barely touching it with his fingertips:
http://www.columbusweightlifting.org...arnold2006.jpg
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01-24-2008, 09:15 PM #9
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01-24-2008, 10:49 PM #10
Usually when you are standing up it is easier to grip the bar with a closed hand. It is MORE difficult in the deep squat when your torso inclines forward ever so slightly. Also you are not moving or exerting anymore so you have a chance to actively adjust your grip. Some people may drop their elbows slightly but you do want to keep them pretty high. Flexibility is not an issue once you are used to it. I don't even think about gripping the bar, I just do it.
Training Journal - http://forum.bodybuilding.com/showthread.php?t=120458841
Best gym lifts:-
Power Snatch............215
Snatch.....................235
Front Squat..............285
Behind neck jerk.......315
Olympic Back Squat...325
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01-25-2008, 06:03 AM #11
There are, in general, 2 positions you can jerk from.
Some lifters jerk directly from the high-elbows position by sneaking their hands around the bar at the end of the clean. Notice how this lifter receives the clean with just his fingertips on the bar, but then when he's finished standing up, the bar jumps a bit, and gives him a chance to get a better jerk grip:
http://www.qwa.org/natrecvideo/Ben%20171cj.mpeg
Others completely reset and drop their elbows so their forearms are almost perpendicular to the ground. This lifter has more wrist flexibility and receives the clean pretty much holding the bar. Then she resets everything for the jerk:
http://www.qwa.org/natrecvideo/davinacj83.mpg
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01-25-2008, 01:51 PM #12
Thank you! Exactly the kind of info/demonstrations that I needed.
Also, regarding the girl in the 2nd video, the low elbows seem to give the jerk a "press like" quality?
Personally I feel scared trying to jerk the weight from a high-elbow position because it's like my arms don't have any power/stability. The low elbow position seems much safer to me, but I was assuming that this position was wrong? Any advice?Last edited by pyrolee; 01-25-2008 at 01:58 PM.
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01-25-2008, 03:54 PM #13
Try them both and see which works best for you!
Lowering the elbows actually has nothing to do with "pressing" per se (though psychologically it might feel more stable)... rather, it means you have to move your arms less distance after you explode, since they've already done half the work. What I mean is:
1. The locked out position requires straight arms perpendicular to the floor.
2. The elbows-high jerking position has bent arms parallel to the floor.
3. The elbows-low jerking position has bent arms near-perpendicular to the floor.
That means if you choose #2, you have to both straighten your arms AND change the angle WRT the ground, while if you choose #3, you only have to straighten them. So it saves a fraction of a second.
However, some lifters find it difficult to maintain a high chest and tight positions when they lower their elbows...
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01-25-2008, 05:22 PM #14
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01-25-2008, 07:44 PM #15
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01-28-2008, 03:32 PM #16
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01-28-2008, 07:21 PM #17
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01-29-2008, 01:21 PM #18
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