Power Cleans, Racking Position

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Jebus
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Power Cleans, Racking Position

Post by Jebus » Tue Oct 05, 2010 6:07 pm

I want to start power cleans but my arms aren't flexible enough to properly rack the bar. Anyone know any good techniques or stretches to achieve this?

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Jungledoc
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Post by Jungledoc » Wed Oct 06, 2010 4:12 am

I'm just getting to the point where I can rack fairly easily. I'm not so sure that this is mostly a flexibility problem or just a learning problem. I didn't do a lot of stretches, but some of the old "hands in prayer" stretch, where you put your palms together, fingers up, then move the wrists down, keeping the palms together. Mostly, I just kept trying to rack the bar. Put a bar in a power rack and get under it in the rack position with the bar on your deltoids. Then put your fingers on and then stand up and take the weight of the bar on your delts. Work on keeping the elbows high. The fingers don't have to be firmly around the bar, just with the fingertips of three fingers on the bar. It's important to get the elbows high so that the delts hold the bar, not the fingers.

That's my current take on it, being in the process of learning to clean.

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Post by Jebus » Wed Oct 06, 2010 11:15 am

Thanks jungledoc, how long did it take you to be able to do it?

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Post by Jungledoc » Wed Oct 06, 2010 4:17 pm

I didn't work at it very hard. Just kept trying it over a period of weeks. Then one day I was trying to keep up with a skinny 13-yr old kid, so I tried it again, and it seemed to be working.

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Post by Jebus » Wed Oct 06, 2010 4:27 pm

I just got back from the gym, I'm more flexible than I thought. I was able to do front squats properly.

Tried power cleans though and I kept hitting my collar bone a bit. I wish I could get a coach for this.

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