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SeventySeven 03-05-2012 03:05 PM

I cannot hold a clean grip. My wrists and arms are not flexiable enough. what can i do to work on this?

ONpump17 03-05-2012 03:08 PM

I wish I had links, but certain stretches can be done. I'll look later, of to the gym right now.

5kgLifter 03-05-2012 03:12 PM

Here's a good vid:

LtL 03-05-2012 04:55 PM

I read recently that this may also be due to triceps tightness. Just something to consider.


big_swede 03-05-2012 05:00 PM

As LtL says triceps can play a part in it, but also lats and shoulder flexibility.

I did it this way:
1. Taking a empty barbell or a broomstick
2. Get it in the clean position (even if it not touching your shoulders)
3. Have a buddy press your elbows UP and/or the bar DOWN. To get it in position, hold there for 30-60s for multiple sets.

Painfull as hell, but it works.

Also powerclean alot and try to catch the bar in the clean-rack, one day you suceed =)

SeventySeven 03-05-2012 05:03 PM

Thanks guys

dmaipa 03-05-2012 06:13 PM

like everyone was saying with the tightness. Along with working on flexibility make sure you are also doing some soft tissue work on the overactive muscles: lats, triceps, shoulders

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