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Its not so much during the o-lifts when I feel this but on assistance exercises. For example when I do zotman curls or reverse curls, I feel some stress along the radius (innerside of the arm when doing a reverse curl) and Im not sure if its just that my body is adjusting to the stresses of snatching or what. I noticed today that I felt it very very very slightly when bench pressing.
I do stretch my wrists well in advance to o-lifts and upper body lifting, so Im not sure why this is occuring. Any thoughts?
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"The strongest steel goes through the hottest fires."-Anonymous
"When you begin to believe nothing is heavy, all weights become light." -Rossbow
"Just remember, somewhere there is a little Chinese girl warming up with your max."-Jim Convroy
"It's a round hole, dammit. Everyone fits."--Anonymous Mod at Strengthmill
Need some more specifics here...not sure what you mean by the inside of the arm.
Anatomical position is standing with palms facing the front (thumbs pointing outward). The radius would then be on the "outside" of the arm. So I'm a tad confused when you say inside of the arm and radius.
So when standing in anatomical position, where is the pain? Try to give some landmarks (close to the elbow, close to the wrist, etc.)
Standing in anatomical position start at the thumb and trace up the thumb and past the wrist and now your tracing up the arm until you reach the crook of the arm.
Basically its this part (about the first half of the lower part of the arm) that kinda hurts. The pain is only on this side too. Theres no discomfort if you were to trace up my pinky and end up at my elbow.
If we're on the same page, it sounds like epicondylitis (tennis elbow). You may have strained the wrist/finger extensors. If you feel them during oly lifts, it's often because your pulling too much with the arms or increased your load too soon. Any form of pronated elbow flexion (reverse curls) will load the extensors which is why they are so painful.
Is the pointy bone on the outside of the elbow tender to touch? That's where the wrist extensor tendon attaches.
If this is acute, RICE should help. That means avoid painful exercises for the time being so use neutral or supinated grips. You don't want this to become a chronic situation.
bryanc had a great post on tennis elbow a while back with some exercises that do a bang up job. Search for them.
This is going to sound so typical doctor-ish. Stop doing the movements that cause you pain. If you can find alternatives to Zotman or reverse curls that don't cause elbow pain, then do those instead. If you can't find alternatives, then it's likely in your best interest to seriously consider not doing those movements for a while. If tennis elbow is what you have, then it's NOT an adaptation to your performing olympic lifts, and should definitely not be trained through.
Feel free to work within your pain, but I've found (anecdotally from treating people with tennis elbow, mind you, so this is biased) that people who tend to perform activities despite their pain (i.e. training through pain) tend to have prolonged recovery periods, or no recovery at all (i.e. persistent tennis elbow).
See this guy's thumbs? trace up the thumbs and thats the area. My elbow doesnt hurt.
If it helps: Start at the elbow and do a 90 degree arc, now go forward until reach the wrist. Its the area b/t the wrist and the area where the arm starts to grow in circumferance due to the forearm muscles.
Ok this exercise is use to strengthen the arm flexors, according to the routine description.
Let me try to take your questions one by one:
I feel it very very slightly when snatching and I think its because my arms havent really overhead press with a wide grip. I recently felt it slightly when benching but it wasnt painful despite the load.
While Im not a newbie to reverse curls or zotmans, I have started them with this routine.
As far as unloaded things, if I open a tight jar I feel it, or if I twist my bottle (mostly wrist movement turning clockwise and counterclockwise) Ill feel it when I reach maximum clockwise range.
Yes I am using a hook grip. I did during my last week of Westside for deads, and have been doing them for deads, cleans, and snatches.
Sounds like you either over pronated or radial deviated excessively. Not uncommon if you're not used to the wide snatch grip overhead which forces radial deviation.
You can try narrow-grip snatches to reduce the deviation and use neutral (hammer) grips for curls etc. until it calms down. If you have any pain at all, I'd just avoid the movements for the time being and resolve the problem.
Just be sure to do some progressive widening of the grip for overhead work before returning to your regular snatch grip.
Also Bill, whats the difference between overly pronating and overly radial deviated?
__________________
"The strongest steel goes through the hottest fires."-Anonymous
"When you begin to believe nothing is heavy, all weights become light." -Rossbow
"Just remember, somewhere there is a little Chinese girl warming up with your max."-Jim Convroy
"It's a round hole, dammit. Everyone fits."--Anonymous Mod at Strengthmill
Sorry...bad wording. [img]redface.gif[/img] I meant you may have pronated (palm down) or radially deviated (bent the wrist to the thumb side) beyond your tissue's comfort/tolerance (think sprain or strain or compression).
You can certainly ice it to control pain.
As far as grip width, that needs to be determined by symptoms and technique. If you find a grip that is painfree (including after workout), then you can progressively widen your grip as you adapt to the stress on the wrist. You may need to just take a break from snatches.
I tried doing some light snatch pulls (75lbs) and felt some stress from the pull, which would not be conducive to heavy deads, so I guess Ill take the week off and ice up as well.
Damn it I really like o-lifting, it sucks taking a week of if its not a rest week. Oh well.
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