Get a Better Clean Rack Position | Olympic Weightlifting
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- Опубликовано: 21 сен 2024
- If your wrists and elbows despise you when you clean, you need to stop using your hands to rack your cleans. The shoulders catch the clean - not the hands - and we explain and demonstrate how to get this done.
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Excellent, clear description.
Thanks for the kind words!
That seems like a very risky move if you''ve got this weight cradled on your deltoid with just a few fingers on the bar, but love the "circus trick" to illustrate what you're talking about. Maybe one of these days, I'll have the mobility to do this with a pvc pipe.
Keeping all four fingers (i.e., index through pinky) on/under the bar is certainly ideal, but having a pinky finger come off the bar isn't too big of a deal, and we see it all the time.
For what it's worth, you'll get better mileage improving your rack position with a bar than with a PVC pipe. The bar will act as a weighted stretch, whereas the PVC pipe doesn't have sufficient weight to do so. We'll make a video at some point about this, but if I'm working on my rack position, I'll load some weight on the bar (60 kg, 135 lb, something in that neighborhood), and simply unrack it in the front rack position (as if I'm about to do a front squat, but no need to back out from the hooks). Just stay there for 15-30 seconds and then set it back in the hooks. Each time, try to get your elbows higher. The weight is key to create the stretch.
I could never jerk properly till I learned this important lesson. It helps that Olympians like Gabriel Sîncrăian also rack using their fingertips, so it isn't "wrong".
Indeed!
@@TestifySC Do lifters actively retract the head before jerking? Or is it instinctive? I'm such a klutz I barbelled myself in the chin once!
I was holding the bar with my wrists and now, they hurt really bad when bent, even during push ups. I whish i knew this 1 month early.
Sorry to hear about the wrist pain - I hope this proves very useful to you going forward!