Thread: CrossFit
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Old 04-11-2011, 11:03 AM   #1338
hystikal
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Join Date: Mar 2005
Chapter/Region: BAIC
Location: Bay Area
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Quote:
Originally Posted by Neek View Post
You likely aren't doing anything wrong. These are standard new lifter issues What you are talking about is called the rack position. It's the proper position at the top of the clean or for a front squat:



Problems with new lifters often come down to a wrist flexibility issue sometimes a lack of thoracic spine mobility or shoulder rotation mobility. Stretch stretch stretch the triceps and wrists. Many new lifters try to grip the bar and rotate their wrists back and elbows up so the bar racks across the shoulders. Ain't gonna happen. Let go of the bar and just use the fingertips to steady it there, like in the picture above. Really concentrate on your elbows being forward and rotated up and your humerus bone being as close to parallel to the floor as you can. Coming out of a front squat, start your push up with your elbows and try to act like you are trying to touch the ceiling with them. It used to be terrible for me, but has improved a lot lately. I used to struggle with thrusters terribly because if I used a good rack position for the front squat portion, my arms were in a terrible position for the push press. I can do it much better now, and usually don't utilize the rack position for the thruster, since I've gotten stronger.
BTW that is Aimee Anaya, co owner of the gym I train at (they got "booted" from CF). She's an olympic lifter and if you watch any of her videos, you'll get an example of how to do those lifts.
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