Thread: wrist pain
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Old 07-29-2013, 10:02 AM   #3
Tom Brown III
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Join Date: Sep 2012
Location: Western Massachusetts
Posts: 19

Iíve had a similar history/injury. After 7 months learning the SN & CJ my left wrist began to hurt, mostly in the rack position, but with a snatch grip too. Then during a PR attempt last April I got under the bar a little too early and it crashed down on my wrist and put me out of commission. I couldnít even tolerate a push up position.

To make a long story short, in a word the issue was shoulder (and wrist) mobility. I solved it with a combination of

1) Loading the barbell on squat stands with heavy enough mass to resist lifting of the bar. Go under the bar as if youíre going to rack it and gently push with your legs in order to increase the stretch. I repeated this for 5-10minutes every work out using the onset of low pain as a threshold.

2) Starrett mobility drills every work out. Here are two that I found most useful:
a. For wrist:

b. For shoulder:

As a means of judging progress I noted that prior to this regime I didnít have the mobility to rest an empty bar on my shoulders in the rack position Ėand it was painful. For about 6 weeks I laid off cleans and focused on snatching, squats and light weight jerks from the rack position off the squat stands. It was mentally tough because I wanted to keep my linear progression positive; it sucked training in a recuperative mode. But I stuck with it and currently an empty bar sits comfortably in the proper rack position. Iím pain free, I re-established my March 2013 PRís 3 weeks ago and this past Saturday I added 3kg to my snatch and 5 kg to my clean and jerk PRís. Iím officially back on track.

Keep in mind that this is only me; a sample size of 1. Iím new to the sport so Iím not in a position to offer advice, just share my experience. I guess the main message is that with patience, an intelligent approach and time you can recover and excel.
I should also add that I was fortunate enough to spend an hour with Coach Everett in February, a couple weeks before my injury. One of the form corrections he gave me was my hand placement in the rack position. They were way too wide, a sign of a lack in mobility. Instead of working on mobility, I stubbornly forced my hands to the proper position soldiered on assuming my body would adapt even though it was painful. So add find a good coach and listen to his/her advice to the mix.

Sorry this was so long, I just felt an immediate connection to your situation and hoped my experience might help. Please keep us posted on your progress here on the forum.
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