Hitting clavicle-sternum junction during clean
So I have been working on my oly lifts for the last few months and noticed that my elbow rotation must be off on my clean. For one, when I receive the bar I notice an impact so the transition isn't going as smoothly as I'd like. Secondly, when I do receive the bar, its hitting the small U right above my sternum causing some bruising and swelling. But I'll notice (and make it a strong point) to have my elbows up and forward. Its just during the initial receive that this happens. I instinctively wince now and pull the bar a little forward (just to get it off of my collar bone) when I lock out my legs at the end of the clean, preparing for the jerk.
I know I have the delts to prevent this, I can FSquat 295, jerk 215. Its just got to be my form. I'm not even going very heavy, usually doing power cleans around 185-205. I'm wondering what I can do to work on receiving the bar more smoothly.
I've been watching tons of videos, reading a lot http://catalystathletics.com/article...?articleID=122 -> this was really helpful but in practice I'm still not making a smooth transition in my third extension and rotation.
Also, I have not quite developed my full squat clean. Something I'm working on but I want to make sure I have a smooth transition into receiving the bar before I do this. I would hate to break my collar bone from the bar coming down too hard or some other technical issue.
What are the best exercises to work on the transition??
Lift your shoulders slightly as well as pushing them forward in the rack position. The elevation will keep the bar off your clavicles/sternum.
I gave this a try at light weight and realized I need to go back to square one on my form. I will post a video I but I believe I was letting the bar get out in front of me as well. As a result, I was pulling my chest to the bar, leaning forward and exposing this area. After implementing the higher shoulder form I was able to lift and come under the bar, bringing it to me instead of going to it. Huge difference! Thanks again!
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