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Old 01-28-2003, 05:04 PM   #1
james nash
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My wrists and arms aren't quite flexible enough
to comfortably rack a clean. I can get in the
right position but it's hard. I've been practicing
with a light barbell, trying to get used to it.
My question is, at age 54, will I be able to get
more flexible or am I doomed to substitue high
pulls forever?
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Old 01-28-2003, 07:52 PM   #2
Robert Wolf
Member Robert Wolf is offline
Join Date: Oct 2002
Location: Chico  CA
Posts: 2,669
You should be able to increase your flexability to an acceptable level. Do a little bit of flexability work everyday and several times/day if possible. Maybe once/week hold a relatively heavy weight in your best racked position several times. It will take time...dont injure yourself and vary how hard you go for it from day to will happen!
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Old 01-28-2003, 09:04 PM   #3
james nash
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Thanks Robert. I'll keep working on it, cuz it's
REALLY hard to do a Hi-Pull & Jerk. ;<]
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Old 01-29-2003, 04:51 PM   #4
Tyler Hass
CrossFit Staff Tyler Hass is offline
Join Date: Nov 2002
Location: San Diego  CA
Posts: 642
We do a pretty cool drill in gymnastics class, a sport that obviously requires strong, flexible wrist.
Sit on you hands and knees, palms on the ground, fingers pointing away and shoulders directly above the hands. Now start circling your shoulders over your hands, not too wide, but enough to feel the stretch. Switch directions. Now do it with you fingers facing towards you, the with fingers towards one another, then fingers out. Shake out your hands when your done. We're not finished yet! Now place the back of your hand on the ground, palms now facing up. Do the same 4 circles. Shake out your hands again and get them nice and loose by pulling on them and lightly rotating them in circles and figure 8's.
This should be enough to keep your wrists flexible.
Also, on the cleans, make sure your elbows are high. This requires a flexible spine as well. Gymnastic briding (good for wrists and shoulders as well) will help you acquire this flexibility. Overhead squats will help as well. I've recently found the Wrestler's bridge a la Furey to be a good assistance exercise to all of this. Last night I tried it for the first time and got my nose to the floor, on toes at first, on heels the second try. However, I was supporting myself with my hands and my mouth was wide open:-) I'm not sure if that's proper form. I should probably work on my anterior neck muscle flexibility so that I don't accidently starting eating bugs during my bridge work!
Hope this helps. Let me know if anything needs clarification.
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Old 01-29-2003, 06:10 PM   #5
james nash
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Thanks Tyler, I'll give your stretches a try.
Now that I think about it, it's the elbows up
part that's the hardest. With low elbows, the
heel of my hand is too low, and there's nothing
to keep the bar from just rolling off my palms.
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