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Old 03-13-2012, 06:37 PM   #1
Jeremiah C Johnson
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Arm stretches for a clean

I just started lifting. I am having a lot of trouble getting my elbows high enough on my clean. I can get the bar where it needs to be but my elbows stay way to low. When I try to get them where they need to be it feels like it's impossible! Like my arm can't bend that way.

Does anybody do exercises or stretches to help create flexibility?
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Old 03-13-2012, 06:58 PM   #2
Matt Rossing
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Re: Arm stretches for a clean

How is the bar resting in your hand at the top?
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Old 03-13-2012, 07:01 PM   #3
Rebecca Roth
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Re: Arm stretches for a clean

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Originally Posted by Jeremiah C Johnson View Post
I just started lifting. I am having a lot of trouble getting my elbows high enough on my clean. I can get the bar where it needs to be but my elbows stay way to low. When I try to get them where they need to be it feels like it's impossible! Like my arm can't bend that way.

Does anybody do exercises or stretches to help create flexibility?
Go watch everything at mwod for front rack flexibility.
http://www.mobilitywod.com/?s=front+rack (wfs)
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Old 03-14-2012, 06:48 AM   #4
Jeremiah C Johnson
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Re: Arm stretches for a clean

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Originally Posted by Matt Rossing View Post
How is the bar resting in your hand at the top?
At the top it is resting on the top of my chest almost touching my Adam's apple but not quite. I am only "holding" the bar with the index and middle finger of each hand.
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Old 03-14-2012, 06:55 AM   #5
Jeremiah C Johnson
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Re: Arm stretches for a clean

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Originally Posted by Rebecca Roth View Post
Go watch everything at mwod for front rack flexibility.
http://www.mobilitywod.com/?s=front+rack (wfs)
AWESOME! Exactly what I was looking for! Thanks!
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Old 03-14-2012, 07:11 AM   #6
David Sigmon
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Re: Arm stretches for a clean

My suggestion comes directly from Kelly Starrett. The video is great and gives you several progressions but if I could do ONE thing to help with getting my elbows up it would be to mash the ever living crap out of my triceps on a straight bar in the rack. Unless you have some serious shoulder issues, that should do the trick.
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Old 03-14-2012, 08:26 AM   #7
Jeremiah C Johnson
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Re: Arm stretches for a clean

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Originally Posted by David Sigmon View Post
My suggestion comes directly from Kelly Starrett. The video is great and gives you several progressions but if I could do ONE thing to help with getting my elbows up it would be to mash the ever living crap out of my triceps on a straight bar in the rack. Unless you have some serious shoulder issues, that should do the trick.
So, you mean like putting your tri's on top of a racked bar and driving down? Do you slam them onto the bar or just push? Are your upper arms (shoulder to elbow) parallel with the floor? Thanks!

I assume that stretches the tri's?
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Old 03-14-2012, 09:10 AM   #8
David Sigmon
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Re: Arm stretches for a clean

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Originally Posted by Jeremiah C Johnson View Post
So, you mean like putting your tri's on top of a racked bar and driving down? Do you slam them onto the bar or just push? Are your upper arms (shoulder to elbow) parallel with the floor? Thanks!

I assume that stretches the tri's?
I just walk up to a bar racked about chest high or slightly lower. Place your tricep on it and start with a small amount of pressure and begin moving your arm in small increments across the bar. You'll start to feel knots and such and focus on them by pushing harder. I normally spend 30-45 seconds on one arm the move to the other and go back and forth a few times. It's mostly like foam rolling with a bar, that's basically all your doing but it will be quite a bit more painful...in a good way haha. As far as being parallel to the floor, I guess they are at times. Basically you're just feeling around with your triceps on the bar looking for knots to roll out and really getting in there deep. I move my body into whatever angle I need to really mash the full tricep from shoulder down to my elbows.

That should make a HUGE difference in and of itself but after, if you want, you can go grab a band and do some behind the head stretches or whatever else you might do to loosen the tricep up a little more. I have pretty tight shoulders myself but I haven't found that they have been the limiter in getting my elbows up so I don't do much other than pass throughs for them when dealing with front squats.
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Old 03-14-2012, 11:44 AM   #9
Marc-Andre Ranger
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Re: Arm stretches for a clean

Usually people that have trouble with their elbows in the clean have a tight back and shoulders. Try touching your elbows together and seperating your forearms... you see? That's what I mean.

Focus on the right stretches and you'll be rising those elbows in no time.
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Old 03-14-2012, 03:11 PM   #10
Jeremiah C Johnson
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Re: Arm stretches for a clean

Thanks a lot, this is all a ton of help! I'll let you know how it works!
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