Pain when first learning the lifts

Jeremy Shepard · 08-19-2008, 11:40 AM

How much pain is normal when trainees are first learning the Olympic lifts?

I seem to be having a good bit of pain in my elbows and shoulders (mostly upper and lateral trap attachment points). Is this something that most people have to deal with, or is this a sign of too much weight with too poor form?

Frank Needham · 08-19-2008, 11:55 AM

One way to find out for sure, go lighter and see what happens...

Greg Everett · 08-19-2008, 01:18 PM

It's pretty common - There's a good deal of joint stress involved, and the movements are typically very repetitive. Like anything similar, it takes time to condition the body for that particular stress. Ease up if you need to, get plenty of ice on the problem areas, and be patient.

Jeremy Shepard · 08-19-2008, 01:37 PM

Awesome, thanks Greg. Most of my background is in pure strength training, and any type of power movements are pretty new to my body.

Justin Algera · 08-20-2008, 08:07 AM

Ok, well this is good to hear... Ive recently switched to CA WOD after doing a few months of SS and before that CF WODs for about 2 years. But Ive decided to really focus on my O-lifting and becoming much better at them, and after a week and half so far, my body (shoulders and elbows mostly, but some pain in the kneecap area as well) was feeling like Ive been in the ringer. The ice and Ibuprofen have been flowing pretty regularly.

Don Stevenson · 08-20-2008, 05:50 PM

When I started weightlifting I was doing a pretty serious CF program plus 3-4 days a week of BJJ and even then I was absolutely destroyed for a month with sore knees and hip flexors.

Take it easy, learn the techniques and up the weights once you become proficient!

Winfield Featherston · 08-24-2008, 11:24 AM

I'm glad it's not just me. My shoulders hurt down in the joints during the overhead moves, and there seems to be newly developed pain in the tissue around my elbows during the pulls. I'm slamming down the fish oil and ibuprofen in the hopes it will help, but maybe sticking to low weights is also called for at this stage.

I just started the CA WOD this week after over a year of CF and SS workouts.

Carl Chia · 08-24-2008, 11:18 PM

When I started OL 3 months ago, the first 2-3 weeks were hell. My clavice had ugly bruising and hurts just with the bar alone.. wrists hurt.. elbows hurt like they were breaking anytime and some abrasion on the shins and thighs.

The more you do, the less painful it becomes as your body adapts. You will get used to it eventually. Just stick through it!