View Full Version : Clean Help-Broken/Inflexible Wrist
12-11-2007, 08:34 AM
How can I work on the rack position? I had a fracture in my wrist 20 years ago but it has made it very inflexible. Are there some things I could do that would help? I don't want to have to go back to the powerlifting routines. I like the quick lifts and the olympic workouts. I can get up to 200# in the powerclean but after that I have to start going into the full clean which is hard to do by catching it in your hands.
12-11-2007, 09:25 AM
In the "full rack" you don't actually need to catch it in your hands. You should be racking it on your shoulders and your fingertips underneath the bar. Do you have problems with that?
For wrist tightness, there are various stretches that you can do along with wrist circles and such.
A few here:
12-11-2007, 09:42 AM
That's the problem, I can't extend my wrist far enough back to catch it in the full rack position. I have been in MA before with lots of stretching to loosen up the wrist but have never been able to get close to 90 degree extension with the wrist after a fracture during football in high school.
I will try the stretches in the thread above, thanks, but I thought that maybe someone has had experience with this before.
12-11-2007, 09:57 AM
I'd shoot Dan John an email. He broke his wrist snatching a little bit ago. He had some good tips at a seminar I saw him at. Better you get it from the horses mouth than me trying to remember what he said.
His email is at the bottom under "contact"
12-11-2007, 12:49 PM
The wrist often loses ROM after injury. 8 small bones make up the wrist area, and they are aligned in 2 rows of 4 bones. An updated x-ray would show whether or not there's been any naturally occurring fusion to the segments. If not, the problem is functional and could be worked out with stretching. If that fails, you may need to see someone skilled in wrist mobilization/manipulation plus some type of scar tissue mobilization technique like Graston or Active Release. There are three major clinical areas, the midcarpal, radiocarpal and the ulnomeniscocarpal. Of those three, the midcarpal is responsible for the majority of writst extension, so that would be a good place to start.
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