I'm the head coach at Crossfit Little Rock 501 and myself, the trainers, and the membership are having awesome gains with your programs. Thank you!!!
A huge area that myself and much of the membership need help with is developing the flexibility to drive your elbows under the bar during a clean.
My question is 2 part:
1. What is the actual flexibility issues that are the cause for that movement limitation as I haven't found anyone who can give a direct answer to that question.
2. What can/should a person be doing to correct that problem?
Thank you and look forward to posting some of our videos to receive your feedback. You have been an incredible help to us as coaches and to the overall strength, health, and well-being of the members of the 501. Thank you!!!
10 | 2012-06-14
It's often a combination of wrist and scapular immobility. You need to be able to protract your shoulder blades a lot and elevate them a bit with an upright upper back. Do scap protraction stretches (e.g. hold onto a power rack and lean back away from it) and try adjusting the width of your clean grip - if a lifter has unusual proportions of the upper/lower arm, a change in grip width can instantly resolve a lot of the problem. You can also hold a bar w your clean grip, put it behind your neck like a back squat, then lift your elbows and push them forward as far as possible to get a good stretch.