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Thread: Clean, front squat etc position - how?!

  1. #1
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    Clean, front squat etc position - how?!

    I've never tried cleans or front squats before. I had a go today with just the empty bar and I can't seem to get the damn thing into position.

    I'm trying to follow this guide:
    http://www.exrx.net/WeightExercises/...wPosition.html

    It bends my wrists right back when my elbows are at the right height. Either that or I can't seem to get my elbows high enough with my hands in the right position.

    I did manage to get the bar resting on my shoulders but it was very uncomfortable with my wrists bent right back and I can't imagine doing this with any weight on the bar.

    Anyone else have this problem? Is it inflexibility, my forearms are too long or what?

  2. #2
    Senior Member deeder's Avatar
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    I can only keep the tips of my fingers on the bar when I'm doing front squats like that... I prefer to have it rest on my shoulders and I cross my arms and hold on to the bar like that... I'll see if I can find a pic to show you what I mean...
    Full Powerlifting
    Squat - 595lbs -- 270kg -- Dec. 31, '09 (Provincial Record @100kg class)
    Bench - 374lbs -- 170kg -- Dec 20, '08 (@100kg class)
    Dead - 589lbs -- 267.5kg -- Dec 20, '08 (Provincial Record @100kg class)
    Total: 1537lbs -- 697.5kg -- Dec 20, '08 (Provincial Record @ 100kg class)
    Bench Only -- 358lbs -- 162.5kg -- Nov. 25, '07 (Provincial Record @ 90kg class)
    Bench Only -- 376lbs -- 171kg -- Jan. 26, '08 (Provincial Record @ 100kg class)

  3. #3
    Senior Member deeder's Avatar
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    Just like this dude:

    Last edited by deeder; 10-08-2006 at 03:35 PM.
    Full Powerlifting
    Squat - 595lbs -- 270kg -- Dec. 31, '09 (Provincial Record @100kg class)
    Bench - 374lbs -- 170kg -- Dec 20, '08 (@100kg class)
    Dead - 589lbs -- 267.5kg -- Dec 20, '08 (Provincial Record @100kg class)
    Total: 1537lbs -- 697.5kg -- Dec 20, '08 (Provincial Record @ 100kg class)
    Bench Only -- 358lbs -- 162.5kg -- Nov. 25, '07 (Provincial Record @ 90kg class)
    Bench Only -- 376lbs -- 171kg -- Jan. 26, '08 (Provincial Record @ 100kg class)

  4. #4
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    So how do you get it into that position? I guess you'd have to use a rack? I lift at home - no rack

  5. #5
    Wannabebig Member
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    I just started doing these like 2 weeks ago at skool.I also started with the bar.What part do u need help with?

  6. #6
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    Just getting the damned thing to:
    a) stay in position
    b) not break my wrists

  7. #7
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    the key to that is u have to put ur elbows out as far as u can. The whole excercise is technique

  8. #8
    Read the Stickies! whiteman90909's Avatar
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    Quote Originally Posted by td676988724
    the key to that is u have to put ur elbows out as far as u can. The whole excercise is technique
    Exactly.

    If you dont know how to clean the bar into position, IMHO you shouldnt try to learn on your own. Get someone who knows what they are doing to help you out. Cleans can take several weightlifting sessinos to learn to do correctly, and you will be tweaking your form forever.

  9. #9
    Senior Member Anthony's Avatar
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    The position is uncomfortable for most when they start. Keep practising.
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  10. #10
    Senior Member deeder's Avatar
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    Quote Originally Posted by Davidelmo
    So how do you get it into that position? I guess you'd have to use a rack? I lift at home - no rack
    Ah yeah... I always squat in a rack...

    I guess if you cleaned it up, rested it on your shoulders/chest you could move your hands one at a time.. Getting used to the clean position would probably be easiest though...
    Full Powerlifting
    Squat - 595lbs -- 270kg -- Dec. 31, '09 (Provincial Record @100kg class)
    Bench - 374lbs -- 170kg -- Dec 20, '08 (@100kg class)
    Dead - 589lbs -- 267.5kg -- Dec 20, '08 (Provincial Record @100kg class)
    Total: 1537lbs -- 697.5kg -- Dec 20, '08 (Provincial Record @ 100kg class)
    Bench Only -- 358lbs -- 162.5kg -- Nov. 25, '07 (Provincial Record @ 90kg class)
    Bench Only -- 376lbs -- 171kg -- Jan. 26, '08 (Provincial Record @ 100kg class)

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