Transitioning the grip on the C&J

[Howard Wilcox]

Hello folks,

I seem to be having trouble switching the grip when going from the clean to the jerk. It seems like I transition to a point that isn't deep in the palm, but rather the bar is nearly on the callous/pad area of the hand, which is uncomfortable to say the least (though not on the wrist, it seems when I do the jerk the bar ends up in the palm, but it is pulling the callous-area skin down...or something).

Are there any key things I could be missing or should look out for in order to get the bar deeper in my hands (hopefully that makes sense)?

Thanks,

howard

[glennpendlay]

Are you popping the bar off the shoulders at the top of the clean in order to transition your grip?

[Howard Wilcox]

Hey Glenn,

I'm trying to do so...but something is definitely wrong. I don't know if I need more height or quicker hands or what...it has me feeling deflicted (technical word).

howard

[Steven Low]

Vid it and put it up

And go watch some vids of Oly on youtube. You'll see how to do it

[Arden Cogar Jr.]

Originally Posted by Howard Wilcox

Hey Glenn,

I'm trying to do so...but something is definitely wrong. I don't know if I need more height or quicker hands or what...it has me feeling deflicted (technical word).

howard

It's very subtle and quick. I can actually adjust my hands out about two inches each when I pop the bar.

Are you having any problems with flexibility in your shoulders and wrists? That sounds more like the culprit to me.

I had the same problem until I killed myself streching through the aid of some colleagues.

All the best,
Arden

[Howard Wilcox]

Hey Arden,

I didn't think I did since I could rack the clean/front squat easily. But perhaps I need to take it to another level for this...especially if it is to be both on the shoulders and supported in the hands. That's a combo I've never effectively achieved. For thrusters, push presses, etc...I just hold the bar. For front squats and cleans I rack it.

I worked it with lighter weight today and I did feel some stretching. So, perhaps that is it (which I guess is good since I would now have a solution).

You actually move your hands outwards (like pinkies more towards the collars)...vs just getting bar deeper into the palms??

howard

[Garrett Smith]

Originally Posted by Howard Wilcox

You actually move your hands outwards (like pinkies more towards the collars)...vs just getting bar deeper into the palms??

Yes. Most people use a (comparatively) wider grip for the jerk than for the clean. I'm actually going to start working on moving my clean grip wider than I am currently doing.

[Arden Cogar Jr.]

Howard,
I not only move my hands outwards, but I also get the bar deeper into my palms.

My pinkies and ring fingers come off the bar when I recieve the clean. I know it's not ideal, but I've got too many years of barbell curls and skull crushers in my background. My arms are not spindly by any stretch of the imagination even though I have not performed an "arm" workout in nearly two years. But when I ascend from the hole with my hands in my recieving position, I simply pop the bar up and adjust my hands out and the bar deeper into my palms. It took me a long time to learn how to do that because of the aforementioned years of barbell curls and skull crushers.

Alas....I wasted so many years training like a bodybuilder instead of like an athlete. Oh well. I'm having fun and that's what matters.

Hope that helps?

All the best,
Arden

Originally Posted by Howard Wilcox

Hey Arden,

I didn't think I did since I could rack the clean/front squat easily. But perhaps I need to take it to another level for this...especially if it is to be both on the shoulders and supported in the hands. That's a combo I've never effectively achieved. For thrusters, push presses, etc...I just hold the bar. For front squats and cleans I rack it.

I worked it with lighter weight today and I did feel some stretching. So, perhaps that is it (which I guess is good since I would now have a solution).

You actually move your hands outwards (like pinkies more towards the collars)...vs just getting bar deeper into the palms??

howard

[Howard Wilcox]

Interesting, thanks.

So, deeper makes sense. Why do you go wider? Is it advantageous in the jerk itself or is it due to flexibility or something else?


howard

[Arden Cogar Jr.]

Originally Posted by Howard Wilcox

Interesting, thanks.

So, deeper makes sense. Why do you go wider? Is it advantageous in the jerk itself or is it due to flexibility or something else?


howard

Howard,
I move my hands out for comfort reasons as I'm still learning how to jerk properly. At this stage of my lifting career, I'm still pressing the bar up; instead of pressing myself under the bar. The wider grip allows me to feel in control of the bar better. My thought is this will change as I learn to press myself under the bar.

All the best,
Arden