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grip for clean recovery/jerk - help!

 
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Colin K Bell
85kg lifter


Joined: 15 Mar 2007
Posts: 169
Location: Fivemiletown, Co Tyrone, N Ireland

PostPosted: Tue Nov 06, 2007 10:35 pm    Post subject: grip for clean recovery/jerk - help! Reply with quote

I am unable to rack the bar in my hand during the clean recovery and start of jerk. During the clean the bar rests on a few fingers eg 2 or 3. Prior to the jerk I have to throw the bar up to put in onto my fingers.
I have always had on/off hand sprains. Now both my wrists and both hands are spained.
I have tried to increase my flexibilty for this, but with no luck.
Is it safe to jerk from the fingers, or should I try harder to increase flexibility ?
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bigphathar
Coach


Joined: 14 Mar 2007
Posts: 64

PostPosted: Wed Nov 07, 2007 11:19 am    Post subject: Reply with quote

Hi Colin,

Very hard to comment without seeing it, but it's always good to work on flexibility. I have seen lifters jerk off the fingers (done it myself on occasion) but it's always safer (and more successful) to jerk off your hands if at all possible. For most the key is to get your hands set into a good position for the jerk as part of the clean recovery: rather than recovering from the clean and then trying to get your hands set (which can take quite a bit out of you) instead, get them into position just as you get to the very top of the clean. When I see you on the 24th I'll show you what I mean.

By the way, do you wrap your wrists? You don't need specific wraps (which are usually designed for Powerlifters and restrict flexibility too much) but a presure bandage cut in half (available in any pharmacy) would be fine. It can help support the wrist and costs only a few pounds.

Harry
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Colin K Bell
85kg lifter


Joined: 15 Mar 2007
Posts: 169
Location: Fivemiletown, Co Tyrone, N Ireland

PostPosted: Wed Nov 07, 2007 11:49 am    Post subject: Reply with quote

Thanks Harry
I cant do a clean with the bar in my hands. It always turns into a 2/3finger grip, sometimes comes off hand altogether and the clean is completed with bar on one hand! Im too stubborn to dump it.
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Eamonn Flanagan
85kg lifter


Joined: 10 Jan 2007
Posts: 348

PostPosted: Wed Nov 07, 2007 12:26 pm    Post subject: clean Reply with quote

When Cleaning, very often my baby finger slips out in the clean catch also.

Rather than recovering from the clean, stopping, and then throwing bar up to get fingers around it I do this all in one motion coming out of the clean.

So I try to come out of the clean fast, build momentum, and then at the top of the recovery the bar jumps a little and I get the fingers back under.

Much less fatiguing than recovering, stopping and then doing it.

Hope that makes sense.

But Harry is right, keep working on wrist flexibility. 3 x 30 second static holds in full flexion and extension will help and if you have a training partner PNF stretching in the font squat position is great.
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Colin K Bell
85kg lifter


Joined: 15 Mar 2007
Posts: 169
Location: Fivemiletown, Co Tyrone, N Ireland

PostPosted: Wed Nov 07, 2007 2:08 pm    Post subject: Reply with quote

Thanks Eamon!
Not sure what you mean about how to do the stretches.
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Weights_Admin
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Joined: 01 Jan 1970
Posts: 644
Location: N. Ireland or Arkansas

PostPosted: Wed Nov 07, 2007 3:26 pm    Post subject: Reply with quote

Harry is right.

Work on flexibility.

Only other query I would have is does this only occur with squat cleans or do you observe it in the power cleans. One of the guys here has the exact same problem that his right hand will slip out sometimes completely but this is more on the squat clean. I have put this down to wrist inflexibility but also sometimes if the bar is sitting out in front or there is not a confident racking of the bar this will also enhance his chances of slipping.

What are you like front squatting? Can you keep the bar racked and the hands in the correct position as you squat?
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Colin K Bell
85kg lifter


Joined: 15 Mar 2007
Posts: 169
Location: Fivemiletown, Co Tyrone, N Ireland

PostPosted: Wed Nov 07, 2007 4:12 pm    Post subject: Reply with quote

Hi Pete
Yes it was worse in squat clean compared to power. I used to be able to power clean into my hand before recent injury( which I cant shift despite a 2 week sabbatical).
Front squat- was able to eventually do so in hand for first few reps only. Now I cant.
Harry- I bought the bandage and will try tonight.
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Colin K Bell
85kg lifter


Joined: 15 Mar 2007
Posts: 169
Location: Fivemiletown, Co Tyrone, N Ireland

PostPosted: Wed Nov 07, 2007 10:36 pm    Post subject: Reply with quote

Thanks folks!
I tried and suceeded tonight in putting bar into hand at top of clean. I pushed the grip wider when settling. I had my wife Naomi to pull my elbows upwards with the empty bar in my hand, against a pin in power rack. I feel it then and now in my elbows, not pain ,but feels stretched hard.
Should I aim to catch bar in hand during entire clean?
Is the in-hand method kinder on the joints compared to on-fingers?
Should I be front squatting in the hand?
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Weights_Admin
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PostPosted: Thu Nov 08, 2007 4:12 pm    Post subject: Reply with quote

In my opinion probably want to try to clean it so it is not sitting on fingertips. I always feel more confident when I do not need to do a lot of adjustment when coming out of clean to get ready for jerk.
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Colin K Bell
85kg lifter


Joined: 15 Mar 2007
Posts: 169
Location: Fivemiletown, Co Tyrone, N Ireland

PostPosted: Thu Nov 08, 2007 9:26 pm    Post subject: Reply with quote

Pete,
would the same apply for front squat?
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Kevin Darcy
Kolecki's Understudy


Joined: 08 May 2007
Posts: 256
Location: galway

PostPosted: Fri Nov 09, 2007 4:29 am    Post subject: Reply with quote

I had the same problem. Load the front squat in the rack to a weight that cant be moved. Take a strong grip. Rotate your elbows under the bar into the relevant position. This should cause a stretch. Repeat process and eventually it should be fine.

Worked for me anyway.

Hope that helps.
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Eamonn Flanagan
85kg lifter


Joined: 10 Jan 2007
Posts: 348

PostPosted: Fri Nov 09, 2007 10:56 am    Post subject: stretching Reply with quote

The method of stretching Kevin is reffering to is same as what I was saying. I just recommed a slight change if you have a training partner.

Do exactly as kevin described, except have your training partner put his/her hands under your elbows. Then you push down hard against his hands for 2 seconds. Then you relax the arms, as you do, he pushes elbows up increasing the stretch. Hold for 6-8 seconds, then repeat.

This really helped me. When you contract a muscle before stretching, the muscle relaxes more and you get a greater stretch. This is referred to as PNF stretching.
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Colin K Bell
85kg lifter


Joined: 15 Mar 2007
Posts: 169
Location: Fivemiletown, Co Tyrone, N Ireland

PostPosted: Fri Nov 09, 2007 10:43 pm    Post subject: Reply with quote

Thanks guys!
Tried the method tonight advised by Kevin and Eamon. It really worked tonight! I was able to go on and do all my front squats combined with a jerk, with bar in hand.
I will keep practising this daily until it is second nature.
I really feel the stretch in my elbows, not so much the wrists.
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Kevin Darcy
Kolecki's Understudy


Joined: 08 May 2007
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Location: galway

PostPosted: Sat Nov 10, 2007 2:34 am    Post subject: Reply with quote

I agree Eamonn,

Just threw in a version that could be done alone as I thought that Colin trained alone.
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Colin K Bell
85kg lifter


Joined: 15 Mar 2007
Posts: 169
Location: Fivemiletown, Co Tyrone, N Ireland

PostPosted: Sat Nov 10, 2007 10:15 am    Post subject: Reply with quote

Would like to take this opportunity to thank all my cyber-coaches!
Thanks for helping me with questions. Really helps as I train alone at home.
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