Wednesday, September 12, 2012

Overhead and level

We're working our way upwards, folks.  We started with the bottom of the squat and how your ankle might be compromising everything else above.  We looked at how your computer keyboard might be keeping you from critical external rotation in the rack position.  We have looked at how the triceps and lats can do a good job of keeping the elbows low in that rack, too.

Well, now it's time to get overhead for the jerk and snatch.  Hopefully by now we have all mostly identified our biggest issues in the squat and in the rack position.  Hopefully we've all improved all those, between time under the bar, and time mobilizing before and in between sets.  Haven't we?  But we won't stop there will we?

Monday, September 3, 2012

Elbows forward!


In the last entry, I mentioned the importance of external rotation for your rack position.  All the external rotation in the world is only going to be a part of the equation.  If you are having trouble getting your elbows forward in the receiving position for the clean, that's another problem altogether and might require more focus on the triceps and lats.

Triceps cross both the shoulder and the elbow, so when length is needed from that muscle at both of those joints, we can uncover sub-optimal flexibility.