Clean sub??

Joseph Goldenberg · 08-12-2009, 03:30 PM

Due to an injury to my arm a few years back I can no longer fully pronate my arm. I can't really do front squats or cleans because my wrist won't turn over with my palm up. What is a recommended sub for the cleans in the WOD? Back squats maybe? I can't do straight front squats... Let me know. I am new to CF and am loving it so far!

Luke Hale · 08-12-2009, 04:39 PM

Maybe medicine ball cleans, kettlebell cleans, dumbbell cleans or sandbag shoulders - all similar movements but without racking a bar.

I'd guess sandbag shoulders would allow you to go heaviest.

William Jackson · 08-12-2009, 05:38 PM

for power production i would think maybe jumping shrugs with a trap bar?

Joseph Goldenberg · 08-13-2009, 03:15 PM

thanks for the advice. did linda today with db squat cleans... holy ****. my vision started to blur after set 3, but had to finish. first time with db cleans so went real light with 35lbs. i am 22 yr male @ 155lbs, so i really should have done the db cleans with 60lbs, next time.

David Meverden · 08-15-2009, 04:47 PM

dumbbell squat cleans would certainly be a good sub for metcons. Another to play around with is power snatches.

If you have your form down it could be a good sub because it recruits the same muscles and is similarly explosive, but doesn't require a rack position. Maybe scale to 3/4 or 1/2 of the weight you would use for power cleans?

08-12-2009, 03:30 PM	#1
Joseph Goldenberg Member Profile: Join Date: Aug 2009 Location: San Diego CA Posts: 5	Clean sub?? Due to an injury to my arm a few years back I can no longer fully pronate my arm. I can't really do front squats or cleans because my wrist won't turn over with my palm up. What is a recommended sub for the cleans in the WOD? Back squats maybe? I can't do straight front squats... Let me know. I am new to CF and am loving it so far!

08-12-2009, 04:39 PM	#2
Luke Hale Member Profile: Join Date: Feb 2009 Location: Gloucester Gloucestershire UK Posts: 329	Re: Clean sub?? Maybe medicine ball cleans, kettlebell cleans, dumbbell cleans or sandbag shoulders - all similar movements but without racking a bar. I'd guess sandbag shoulders would allow you to go heaviest.

08-12-2009, 05:38 PM	#3
William Jackson Member Profile: Join Date: Sep 2008 Location: Honolulu HI Posts: 368	Re: Clean sub?? for power production i would think maybe jumping shrugs with a trap bar?
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08-13-2009, 03:15 PM	#4
Joseph Goldenberg Member Profile: Join Date: Aug 2009 Location: San Diego CA Posts: 5	Re: Clean sub?? thanks for the advice. did linda today with db squat cleans... holy ****. my vision started to blur after set 3, but had to finish. first time with db cleans so went real light with 35lbs. i am 22 yr male @ 155lbs, so i really should have done the db cleans with 60lbs, next time.

08-15-2009, 04:47 PM	#5
David Meverden Member Profile: Join Date: Apr 2008 Location: Charleston SC Posts: 2,802	Re: Clean sub?? dumbbell squat cleans would certainly be a good sub for metcons. Another to play around with is power snatches. If you have your form down it could be a good sub because it recruits the same muscles and is similarly explosive, but doesn't require a rack position. Maybe scale to 3/4 or 1/2 of the weight you would use for power cleans?
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