weightlifting

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Elbows

biancajarca
Thu, 15 Jun 2017 08:29:23 GMT

Hi Wes, a quick question whenever I clean or snatch heavier weight my elbows seem to pull backwards not up and I also seem to be jumping a bit forward. Pulling the elbows up should be correct right? When I use blocks it seems to be more upwards tho but I am really not sure if it's because of the heavy weight and lacking the strength to pull or something else? Is there any way of correcting this? And also my cleans are getting heavier but at 80kg I seem to get scared when I set up from the weight I know it's a bit silly but I don't really know how to overcome this..

Wes Kitts
Sun, 25 Jun 2017 23:54:04 GMT

This sounds like your arm mechanics may be a little off. I'm going to go over them fully just so you can make sure you have all the fundamentals. You're on the right track though. Arm Mechanics: Throughout the pull you want your arms to be relaxed. They should hang freely, while you maintain tension in your upper back. Once you finish your extension (which should be perfectly vertical with your chest covering the bar) the bar should travel straight up inches away from your body. This allows for the elbows to track vertically instead of back. All these things are great, but if you're leaning back in your finish the bar is going to get away from you regardless. Work on your finish and these arm mechanics and everything should improve. Some high hang work should do the trick. Fear in the setup is a tough obstacle. It's really hard to execute great technique if you're not confident that you can make the lift. All I can say is that you need to get tight and already have 75% of the bar lifted before you start the movement. What I mean by this is that everything is engaged a nd tight before liftoff. Then hold position, be patient, and finish hard. Mindset is a huge portion of weightlifting and you will have to learn to believe you can make lifts! The more you do it the more confident you will get. Try doing waves or maybe even sessions where you take 6 sets of 1 at 85-95%. I hope you find this helpful!