Does anyone have tips or exercises to improve wrist mobility and flexibility? The relative immobility/inflexibility of my left wrist is limiting my progress in C&J.
The problem looks like this: as I increase in weight, I find it harder to rotate my hands under the bar. My left wrist in particular has a tendency to “splay” diagonally, so that I am left cradling the bar across my clavicles, with only 2 or 3 of my left fingers still properly under the bar.
I am very short (5’6) and stocky, with arms that are probably a bit shorter than would be proportional, so I have difficulty getting that nice, 90 degree angle in my arms when I catch.
[quote]Hanley wrote:
Look at tricep and upper back flexibility too.[/quote]
Upper back flexibility? Meaning its possible that I can’t rotate my elbows under because of tightness in the back? That could be a distinct possibility. I’ve been trying to include the OL as part of a general program; I was out of the gym for about 4 months due to a shoulder injury, and I have been working hard to strengthen my shoulders and back
Here’s what my typical regimen looks like:
Mon:
Clean and Press:
3X5 at 155lb
5x1 at 195 lb
1x5 at 135 lb (I’ve found my last two singles lead to a decrease in good form, so I tend to radically drop the weight for my final set as a way of focusing on form).
5x5 Pullups (Weighted, 45lb)
3x8 Front Squat (~225…I have an appt with the doc to check out my left knee, which is paining me lately)
5x5 Standing DB SHoulder Press (55/65/75 lb DB in a pyramid)
Wed:
5x5 Power clean 190 lb
5x5 Bent row 205 lb
5x5 Push Press
Rehab: Floor-Ys
Abs: Quick-ups (on a swiss ball, parallel to floor, sit up off the ball quickly)
Fri:
5x5 Back Squat (out of the circuit for now until my knee issue is resolved)
8x3 DL 385lb
5x5 Bench Press (I know its not great for OL but for now I feel it can contribute…open to being discouraged from this)
3x10 Bodyweight Pullups
Like I said, open to critique/suggestions
Current goals: increase mass and power
I’ve found flexibility in the wrists to be difficult as well, I’ve been training to (among other things) be able to hold a planche. The strength is quite nearly there but I cannot but it’s apparent flexibility here is the limiting factor.
good post. i have the same problem on the clean. i have been doing some forearm strecthes. i widened my grip and i had an easier time racking the weight, but it made the lift harder.