Hey guys,
In the catch position for a clean or front squat, I can’t extend my elbows ahead in proper form. I.e. If I want to rest the bar on my shoulders, I end up having to keep my arms perpendicular to the ground. My shoulders zone out faster than my legs this way. Any tips on how I can build flexibility for this?
Thanks.
[quote]Shoebolt wrote:
Hey guys,
In the catch position for a clean or front squat, I can’t extend my elbows ahead in proper form. I.e. If I want to rest the bar on my shoulders, I end up having to keep my arms perpendicular to the ground. My shoulders zone out faster than my legs this way. Any tips on how I can build flexibility for this?
Thanks.[/quote]
let go of the bar. you really only need your fingertips to rack it on your shoulders.
I’m working on the same problem, maybe not to as great an extent. Stretch the lats, pecs, and forearms a lot. Especially the forearms. I also do better when I grip the bar an inch or two outside my shoulders rather than right next to them.
Also make sure to keep your upper back tight and puff the chest out. I think Dan John says to imagine you’re on a beach when a babe strolls by. I’m sure you can find more info with a search.
I find a lot of people have a much easier time racking the bar when they rotate their palms in, and pull their elbow together. Not only does this not put the same strain on the wrist, but it creates a shelf by flexing the chest.
Let the bar roll to your finger tips, then pull your palms and elbows in. This should help you get your elbows much higher.
The way I built wrist and shoulder flexibility to catch the bar in a clean is this:
when you front squat, try to wrap your fingers around the bar just like you would to press it, rest it on your shoulders, and bring your elbows up as high as you can. Try to keep a full grip on the bar, not just a fingertip. It’s basically the same grip as the fingertip grip, but you’re holding the bar.
It’s really hard when you start, but it gives you a great position-specific stretch. Just try to keep the elbows high all the time and your shoulders and lats and wrists will loosen up.
What i did is front squat using a clean grip. My wrists did hurt at first but got better as i practiced. The bar just rests on my finger tips and my elbows point downwards.
[quote]Psnatch wrote:
What i did is front squat using a clean grip. My wrists did hurt at first but got better as i practiced. The bar just rests on my finger tips and my elbows point downwards.[/quote]
could be your body position/flexibility also. try racking just the bar and holding your arms out in front of you /squatting no hands. that’ll give you a read on if your hips/calves are tight and pulling you forward.
bottom line is it’s just a frickn front squat. if you keep at it you’ll get better and find a way.