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Exercises Movements, technique & proper execution

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Old 12-04-2003, 11:28 AM   #1
Roy
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My wrist has healed incredibly well since my follow up surgery in april. I can do dumbell presses/bench presses, pushups on knuckles or parallettes, deadlifts, and anything that requires gripping/pulling. However, my wirst cannot bend back far enough to handle the stresses of Olympic lifts such as cleans and snatches. However, I can do dumbell swings and thrusters without any problem. Is there any good substitute for the clean and jerk, or would it be alright to sorta "modify" these lifts to where I dont bend my wrist back much?
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Old 12-04-2003, 12:16 PM   #2
Matt Toupalik
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Sounds like you may do best by sticking with high pulls (clean/snatch grip) and dumbell swings.Do dumbell snatches affect your wrists the same as the barbell version?
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Old 12-04-2003, 01:46 PM   #3
Roy
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never tried em. To be honest, ive never done an o lift in my life, but ive seen them done and they would certainly destroy my wrist. High pulls are quite challenging. Thats a good idea, but im not sure if i execute them properly. Is the a link that shows a pictoral or video description of it?
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Old 12-04-2003, 03:37 PM   #4
Dan John
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I'm not trying to one up you or anything, but I blew my left wrist apart at a meet (about eight pieces) and I was able to Clean and Jerk 120 kilos in about three months, then a year later 145. I had two surgeries (pins in...pins out) and I did this:
1. "One arm" Front Squats...bad arm straight away, good arm in traditional hold (didn't want to lose flexibility)
2. Lots of dumbbell work as suggested. I think kettlebells might help you too, lots of swings and snatches...don't worry about the clean for a while.
3. Lots of one arm presses. You will find you can do these with the bad arm relatively soon.
4. Make yourself a "core blaster" ...see the last issue of my newsletter and do those rather than cleans.

I would do my best to get back to the level you were at before the injury. When you think "long term," you don't want to have a wrist that will always hold you back or be waiting for another injury to pop on you.

Really, try to get back into cleans and clean and jerks in a six month to a two year period. Not tonight...over time.
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Old 12-04-2003, 08:32 PM   #5
Roy
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Well, the thing is I have NEVER done any O lift in my life. I did one arm dumbell swings(can do with bad hand) last week for the first time and love em. There are No kettlebells at the healthclub I go to. Ive never seen a kettlebell in person before. Just on the internet. Since I've never done cleans snatches before, would it be alright to start in spite of my wrist. To give you an idea of my wrist situation right now: I can only do pushups on the knuckles, parallettes, or some sorta "handle". It hurts like hell if I do em with palms down. Im working on strengthening that though.
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