shirted benching, wrist cocked back - Wanna Be Big Bodybuilding and Weightlifting Forums

jtteg_x · 11-04-2009, 04:58 PM

I thought it was my f6 shirt at first but it happened with my super katana as well. When I bring down my heaviest sets (typically 1 brd or touch), my wrists tend to cock back at the very last inch. Anything 2-brd or higher my technique is great. I grip the bar hard and it still happens. I had my coach muscle up my shirt (pull the pecs up/collar low) both times. What could be some possibilities why this happens?

lonesXedge · 11-04-2009, 05:06 PM

Pretty common problem, happens to me from time to time. You can really screw yourself doing that.

Its probably more of a form issue. It sounds like you're cocking your wrists back trying to touch, don't do it. Its as simple as that, haha

Wrap your wrists SUPER tight and come way up on your hand with the wrap.

Just think about keeping your wrists straight, you can do some wrist roller and forearm work but I think its just mental

Ryano · 11-04-2009, 05:51 PM

Eventually you will snap both the radial & ulnar bones in one of your arms. This happened to two lifters I know. DO NOT cock your wrist back. I would suggest doing more grip work and wrap your wrists tighter(as tight as possible). Keep the bar over the top of your forearm bones, not behind them!

NickAus · 11-04-2009, 05:58 PM

It's just a fear thing, as you tuck at the bottom your brain is telling you not to take the bar to far away from what you are used to so you bend your wrists back at the same time as you tuck.
You just need to tuck and keep your wrists straight and trust the strength of your shirt.
Let the shirt settle at the same time as tucking and bringing your belly up.

robchris · 11-04-2009, 06:23 PM

JT,
Had the same problem before... Just trust your gear and go for it! Pull the bar down/belly up, instead of cocking your wrist and you will touch!

BTW, invest in some APT 36" wrist wraps if you havent already... They give me a lot of confidence w/ hvy. weights.

vdizenzo · 11-04-2009, 07:17 PM

I am having that issue as of late. I need to build my equipped strength so I can trust my form better. Also, I'm staying away from boards in the shirt.

icedutah · 11-05-2009, 05:28 PM

Good idea about staying away from using boards with a shirt. If you wanna learn to use a shirt then a lifter better not be using boards a whole lot. You can nearly dump the bar so low with boards and still lift the weight back up. Do this w/o them and you will dump the weight. So in a way boards + shirts can teach bad form.

I would only recommend using boards more if you can say for sure that you have mastered that given shirt 100%.

Quote:

Originally Posted by vdizenzo

I am having that issue as of late. I need to build my equipped strength so I can trust my form better. Also, I'm staying away from boards in the shirt.

Travis Bell · 11-05-2009, 07:12 PM

Usually it also seems to be a problem of guys forgetting to pull the bar down and push their chest up into the bar.

When you're thinking about pulling the bar down, you can't really do that with your wrists cocked back. Usually wrists cocked back means that you're letting the weight fall into the shirt.

vdizenzo · 11-05-2009, 07:24 PM

Quote:

Originally Posted by Travis Bell

Usually it also seems to be a problem of guys forgetting to pull the bar down and push their chest up into the bar.

When you're thinking about pulling the bar down, you can't really do that with your wrists cocked back. Usually wrists cocked back means that you're letting the weight fall into the shirt.

Yes, that is eactly my problem. I have never once felt like I am pulling the bar down. I always feel like I am letting the weight come in. I know the concept, I just have never been able to experience it.

waynedang · 11-05-2009, 08:53 PM

Quote:

Originally Posted by vdizenzo

Yes, that is eactly my problem. I have never once felt like I am pulling the bar down. I always feel like I am letting the weight come in. I know the concept, I just have never been able to experience it.

I have always had the same problem. the only good thing is thats less distance to touch

11-04-2009, 04:58 PM	#1
jtteg_x Senior Member Join Date: Jul 2005 Location: Bay Area, CA Posts: 1,043	shirted benching, wrist cocked back I thought it was my f6 shirt at first but it happened with my super katana as well. When I bring down my heaviest sets (typically 1 brd or touch), my wrists tend to cock back at the very last inch. Anything 2-brd or higher my technique is great. I grip the bar hard and it still happens. I had my coach muscle up my shirt (pull the pecs up/collar low) both times. What could be some possibilities why this happens?

11-04-2009, 05:06 PM	#2
lonesXedge The volume whore Join Date: Dec 2005 Location: Knoxville, TN Posts: 5,637	Pretty common problem, happens to me from time to time. You can really screw yourself doing that. Its probably more of a form issue. It sounds like you're cocking your wrists back trying to touch, don't do it. Its as simple as that, haha Wrap your wrists SUPER tight and come way up on your hand with the wrap. Just think about keeping your wrists straight, you can do some wrist roller and forearm work but I think its just mental __________________ By the end of 2009 I will: Squat 650 Bench 405 Pull 585 www.atlargenutrition.com

11-04-2009, 05:51 PM	#3
Ryano Senior Member Join Date: Aug 2007 Location: Illinois Posts: 489	Eventually you will snap both the radial & ulnar bones in one of your arms. This happened to two lifters I know. DO NOT cock your wrist back. I would suggest doing more grip work and wrap your wrists tighter(as tight as possible). Keep the bar over the top of your forearm bones, not behind them! __________________ Can't wait 'til tomorrow, 'cause I get stronger every day!

11-04-2009, 05:58 PM	#4
NickAus Senior Member Join Date: May 2009 Location: Sydney Posts: 676	It's just a fear thing, as you tuck at the bottom your brain is telling you not to take the bar to far away from what you are used to so you bend your wrists back at the same time as you tuck. You just need to tuck and keep your wrists straight and trust the strength of your shirt. Let the shirt settle at the same time as tucking and bringing your belly up. __________________ "Victory is reserved for those willing to pay it's price" Last edited by NickAus; 11-04-2009 at 07:01 PM..

11-04-2009, 07:17 PM	#6
vdizenzo SFW! Join Date: Jan 2007 Location: CT Posts: 2,768	I am having that issue as of late. I need to build my equipped strength so I can trust my form better. Also, I'm staying away from boards in the shirt. __________________ My Training journal - http://www.wannabebigforums.com/showthread.php?t=91951 Proudly Representing AtLargeNutrition "No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable." - Socrates

11-04-2009, 06:23 PM	#5
robchris Senior Member Join Date: Mar 2009 Posts: 286	JT, Had the same problem before... Just trust your gear and go for it! Pull the bar down/belly up, instead of cocking your wrist and you will touch! BTW, invest in some APT 36" wrist wraps if you havent already... They give me a lot of confidence w/ hvy. weights.

11-05-2009, 07:12 PM	#8
Travis Bell Administrator Join Date: Jan 2008 Location: Westside Barbell, OH Posts: 7,124	Usually it also seems to be a problem of guys forgetting to pull the bar down and push their chest up into the bar. When you're thinking about pulling the bar down, you can't really do that with your wrists cocked back. Usually wrists cocked back means that you're letting the weight fall into the shirt. __________________ AtLarge Nutrition! - Support the company that supports strength!

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