Front Squat and clean hand position
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| Dave85 |  | Front Squat and clean hand position | 11-01-2011 @ 21:50 |
to row or not to row ...that is the question Member 1963, 811 posts SQ 202.5, BP 140, DL 265607.5 kgs @ 90kgs UnEq | Hi I'm having difficulty getting my hands under the bar in the clean position. I've been trying to front squat with my arms crossed and I keep losing the bar forward because my arms drop so I'm trying to get into the proper position. I can't get both elbows up high or keep my fingers under without pain. I'm guessing it's a flexibility issue? How do I improve it? Thanks for the help | ||
| MrSmall | | ... | 11-01-2011 @ 21:51 |
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230515.0 kgs @ 85kgs UnEq | You in tomorrow or Friday? can have a look if you want! | ||
| ranathari | | ... | 11-01-2011 @ 21:54 |
 sumo ?? no ! no ! Member 1399, 557 posts | Stretch your triceps and lats if it's a flexibility issue. | ||
| shaunclegg | | ... | 11-01-2011 @ 21:56 |
 The official olympic weightlifter of SB (juniors) Member 495, 3531 posts SQ 201, BP 137.5, DL 200538.5 kgs @ 69kgs UnEq | Post Edited: 11.01.2011 @ 21:57 PM by shaunclegg buy wrist supports so it doesn't hurt your wrist  edit: read it wrong.. let smallsy look he'll hook you up. | ||
| davycummings | | ... | 11-01-2011 @ 21:58 |
 he's got betty davis eyes Member 1684, 6001 posts SQ 250, BP 186, DL 291727.0 kgs @ 118kgs UnEq | It is mostly a flexibility issue. It will probably be sore for a while till you get used to it. It is worth sticking with it. I had the same problem with cross grip, and couldn't get my lifts any higher because I kept losing it forward. After about 3 weeks of clean grip I broke my PB. Made a huge difference. Doing it that way has also really helped my confidence and stability with the bar acked on my chest for OH work | ||
| Thing | | ... | 11-01-2011 @ 22:00 |
 a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290770.0 kgs @ 142kgs UnEq | ranathari said:Stretch your triceps and lats if it's a flexibility issue. have you got any in mind dude? | ||
| ranathari | | ... | 11-01-2011 @ 22:18 |
sumo ?? no ! no ! Member 1399, 557 posts | Thing said: have you got any in mind dude? For lats, hold the upright of a power rack with one hand and push your hips back until you feel a deep stretch in your lat. I've never bothered to stretch my triceps but I'd guess something similar to the tricep stretch DC trainees do (grab a heavy dumbbell and hold it in the bottom position of an overhead triceps extension). Personally I found the lat stretch plus foam rolling my triceps gave me enough mobility to hold the clean position. In general, Joe Defranco (the american coach who turns out a ton of NFL pro players) has a great mobility routine that works well. The lower body one is halfway down this page. Upper body one is here/ | ||
| Thing | | ... | 11-01-2011 @ 22:32 |
a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290770.0 kgs @ 142kgs UnEq | ranathari said: For lats, hold the upright of a power rack with one hand and push your hips back until you feel a deep stretch in your lat. I've never bothered to stretch my triceps but I'd guess something similar to the tricep stretch DC trainees do (grab a heavy dumbbell and hold it in the bottom position of an overhead triceps extension). Personally I found the lat stretch plus foam rolling my triceps gave me enough mobility to hold the clean position. In general, Joe Defranco (the american coach who turns out a ton of NFL pro players) has a great mobility routine that works well. The lower body one is halfway down this page. Upper body one is here/ Cheers dude will add this to the warm up before clean grip fronties | ||
| Wayne_Cowdrey | | ... | 11-01-2011 @ 22:33 |
 Still got a little bit of strength Member 400, 22059 posts | Post Edited: 11.01.2011 @ 22:35 PM by Wayne_Cowdrey The unfortunate problem of gripping the bar makes a would-be great exercise a tricky and unpleasant one. Shame  | ||
| davycummings | | ... | 11-01-2011 @ 22:40 |
he's got betty davis eyes Member 1684, 6001 posts SQ 250, BP 186, DL 291727.0 kgs @ 118kgs UnEq | Wayne_Cowdrey said:The unfortunate problem of gripping the bar makes a would-be great exercise a tricky and unpleasant one. Shame Many excercises are unplesant, it is not a reason not to do them. Just work at them until they beome less unplesant  | ||
| Wayne_Cowdrey | | ... | 11-01-2011 @ 22:41 |
Still got a little bit of strength Member 400, 22059 posts | I'm ashamed to admit that I once toyed with the idea of buying one of these.... http://site.irongladiators.com/images/PRODUCTSBIG/front-squat2...  | ||
| davycummings | | ... | 11-01-2011 @ 22:46 |
he's got betty davis eyes Member 1684, 6001 posts SQ 250, BP 186, DL 291727.0 kgs @ 118kgs UnEq | What the hell do you do with that? | ||
| Wayne_Cowdrey | | ... | 11-01-2011 @ 22:48 |
Still got a little bit of strength Member 400, 22059 posts | davycummings said: What the hell do you do with that? It's a front squat harness. You wear it! The prongs support the weight. Gay | ||
| Wayne_Cowdrey | | ... | 11-01-2011 @ 22:50 |
Still got a little bit of strength Member 400, 22059 posts | davycummings said: Many excercises are unplesant, it is not a reason not to do them. Just work at them until they beome less unplesant I'm going to give front squats another crack when my back stops hurting and ditch back squats for a while. That's the plan anyway. | ||
| davycummings | | ... | 11-01-2011 @ 22:53 |
he's got betty davis eyes Member 1684, 6001 posts SQ 250, BP 186, DL 291727.0 kgs @ 118kgs UnEq | Wayne_Cowdrey said: I'm going to give front squats another crack when my back stops hurting and ditch back squats for a while. That's the plan anyway. I find fronties strain my back very little and Zercher squats even less. You are much more upright in both. Either of these will be a better option than back squat if your back is giving you trouble. Not with that poxy harness though | ||