Arm Flexibility for Rack Position

[u418936]

I've been doing a lot of cleans, front squats, and presses lately, but I can't even get close to assuming the correct rack position. When the weight is resting on my chest and delts, my elbows are pointing more to the floor than to the wall. Alternatively, when my elbows are in the right position, it feels like my arms are too big (I know they're not) to get the empty bar to rest on my chest and delts.

Where do I need to get more flexible? I've been doing the broomstick stretch from "Starting Strength", but I haven't been making much progress. Is there anything else I can do?

 

[s8nlilhlpr2]

I had to use at least 135 on the bar to get my elbows/wrists in the correct position when I started. Make sure you warmup your shoulders properly, as tight shoulders will cause you to lose position. You may need to adjust your hand placement, a little wider, with elbows in will negate the arm size problem. Also, try relaxing your grip...first couple weeks I could only keep 3 fingers lightly on the bar when racked, it does not affect the jerk at all.

 

[u418936]

I had to use at least 135 on the bar to get my elbows/wrists in the correct position when I started. Make sure you warmup your shoulders properly, as tight shoulders will cause you to lose position. You may need to adjust your hand placement, a little wider, with elbows in will negate the arm size problem. Also, try relaxing your grip...first couple weeks I could only keep 3 fingers lightly on the bar when racked, it does not affect the jerk at all.

Thanks for the tip. Should I just attempt stand in the rack position with 135 on the bar until it's comfortable? I might be able to get the tips my pointer fingers under the bar as a start.

 

[s8nlilhlpr2]

if you can rack it and its comfortable, simply practice front squats until you are reasonably flexible with the rack. Make sure your elbows stay forward as you drop into the hole though, most people I've seen have a tendancy to lower their elbows and drop the weight. Try stretching your wrists also, they gave me a lot of pain at first also.

 

[JohnRobHolmes]

I found that breathing in deep and puffing up like superman helped me a lot. It allows the shoulder girdle to open up and the ribcage naturally lifts and allows higher elbows.

 

[Lifting N Tx]

I had to use at least 135 on the bar to get my elbows/wrists in the correct position when I started. Make sure you warmup your shoulders properly, as tight shoulders will cause you to lose position. You may need to adjust your hand placement, a little wider, with elbows in will negate the arm size problem. Also, try relaxing your grip...first couple weeks I could only keep 3 fingers lightly on the bar when racked, it does not affect the jerk at all.

I bolded the part that got my attention. It really doesn't affect your jerk to have only 3 fingers on the bar?

I've been doing power cleans, clean pulls, and push presses from behind my neck. I haven't been comfortable doing jerks with any significant weight as I'm not comfortable shoving it overhead while hoping to adjust my grip to an adequate one while the weight is rising. I can get a fairly decent rack with elbows reasonably forward (upper arms not quite parallel to the ground, though), and front squat ok. However, I only have a couple of fingers on the bar, not a really firm grip.

What am I missing that allows you to jerk comfortably without a firm grip? Or did you mean that you readjust the grip before the jerk?

 

[s8nlilhlpr2]

I bolded the part that got my attention. It really doesn't affect your jerk to have only 3 fingers on the bar?

I've been doing power cleans, clean pulls, and push presses from behind my neck. I haven't been comfortable doing jerks with any significant weight as I'm not comfortable shoving it overhead while hoping to adjust my grip to an adequate one while the weight is rising. I can get a fairly decent rack with elbows reasonably forward (upper arms not quite parallel to the ground, though), and front squat ok. However, I only have a couple of fingers on the bar, not a really firm grip.

What am I missing that allows you to jerk comfortably without a firm grip? Or did you mean that you readjust the grip before the jerk?

The weight is not pressed with your arms period. The dip/drive pushes the weight off your chest as you dip under it. Same as snatch, you are simply catching it at full extension. As long as my hands are under the bar, it goes into position naturally once it passes over my head. I've found its easier if I don't think about it. If possible, I'll adjust so my hand placement is perfect, but I really haven't had issues with it.