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Old 07-08-2008, 07:28 AM   #1
Jeff Power
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Join Date: Dec 2007
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Default Weightlifting with a broken wrist (old injury)?

I have been trying to learn and work on the snatch and the clean but I have an old injury in my wrist that prevents me from getting into the rack position (avascular necrosis of the navicular bone) I can do power cleans and catch in the press positionwith 205# but I can't get the wrist to bend backwards to the rack position. Are there any suggestions about getting flexible enough to rack the weight, keeping in mind that my wrist does work normally?

Thanks for your input,
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Old 07-08-2008, 09:37 AM   #2
Arden Cogar Jr.
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I did something very similar, believe it or not, training for a tough man contest when I was in law school. Damn thing hurt like a bitch for many years. I didn't start trying to do olympic lifts until last Fall, so learning the movements really taxed my wrist and shoulder flexibility to no end.

What I found worked for me was focusing on getting my elbows higher and higher. At first, I'd have someone stand in front of me, while the bar was on the rack and I've got the bar in the rack position and pull up on my elbows. Then I'd have them push down on my elbows and I would resist by pushing against their pressure. I'd repeat this exercise on training days and on non training days if I could find someone to do it for me (my wife loved to watch me squirm).

In addition to this, at the end of every training session, I'd put 225 on the bar and walk out with and hold it as long as I could in the rack position.

On top of that, I'd do a ton of stretches and yoga for both my arms and my shoulder girdle.

Lots more people here much more knowledgable than me. So I'd defer to them on this issue. I'm just speaking from my personal experience.

Good luck and go heavy.

All the best,
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Old 07-14-2008, 11:50 PM   #3
Rachel Izzo
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For safety reasons, I think the most important thing is to work on your flexibility and getting your elbows really high.

I also had an old wrist injury (stress fracture from 2 years ago) that left my right wrist considerably less flexible than my left. Last week, I was doing heavy cleans, ran out of juice, and wasn't able to get under it fast enough. Bent my wrist really badly, and now it's most likely sprained (same injury, potentially). But part of that was because the flexibility in that one was bad, so be really careful and just work on getting your elbows up super fast.
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