Flexibilty on cleans/front squats.

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Flexibilty on cleans/front squats.

Postby Marks1972 on Wed Feb 06, 2008 6:15 pm

I seem to have a problem with the finish position of a powerclean/start position of a front squat. With the bar on my front delts my forearms are almost perpendicular to the floor.
Not a huge problem atm as im only powercleaning up to 60kg and front squatting 80kg or so, but as i move up the weights im concerned that my wrists might complain some.

Any tips in increasing flexibilty so i can get my elbows up? All the inactive couch slobs at work can touch their shoulders with the backs of their hands, whereas i cant get any nearer than about 6 inches away. Even the 20 stone+ chap can do it and his arms look like legs of lamb!
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Current gym PBs - Deadlift 280kg, Squat 230kg (knee wraps and belt), Bench 160kg (wrist wraps)
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Re: Flexibilty on cleans/front squats.

Postby Alex on Wed Feb 06, 2008 10:54 pm

I have a similar issue.

I think Rilla does something called Shoulder Dislocations too increase flexability so may be worth giving him a shout.
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Re: Flexibilty on cleans/front squats.

Postby Richard on Thu Feb 07, 2008 10:48 am

Shoulder dislocations will help more with snatch / OH squat flexibility.

For cleans you need to work on flexibility in your wrists, triceps & lats. Its usually your triceps & lats that stop you getting your elbows high enough. There are loads of standard stretches you can do for them. One good specific stretch you can do for cleans is get the bar in the racked position with enough weight on it to pin your hands down & then work on pushing one elbow up at a time & holding the stretch.
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